Hollow Rocks

How to do it

Assume the hollow hold position (supine, lower back crushed into the floor, shoulders and heels elevated). Generate a tiny rocking motion head-to-toe without breaking the structural shape.

The coaching cue

"Maintain the rigid crescent moon."

What changes inside an AMRAP

The rocking motion should be miniature. If your lower back peels off the floor, you are using momentum, not your core.

Common mistakes

• Breaking at the hips so the rock turns into a crunch.
• Rocking from the head and shoulders instead of the whole body.

Workouts that use hollow rocks

• The Hull Breach

  5 minute AMRAP — 8 Burpees, 15 Hollow Rocks

• The Horizon

  20 minute AMRAP — 12 Wide Push-ups, 24 Air Squats, 12 Hollow Rocks, 36 Lateral Line Hops

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.