Plank Hold
A bodyweight movement used in 3 AMRAP workouts in the library.
How to do it
Rest on your forearms with elbows stacked under shoulders. Body forms a perfectly straight line from the crown of the head to the heels.
The coaching cue
"Drag your elbows toward your toes." (This is an isometric intention—they won't actually move, but the tension in your lats and core will double).
What changes inside an AMRAP
Keep your forearms parallel. Do not interlock your fingers, which internally rotates the shoulders and compromises the posture.
Common mistakes
- Letting the hips creep upward into an easier tent shape.
- Dropping the head so the neck falls out of line with the spine.
Workouts that use plank hold
- The Truss
10 minute AMRAP — 20s Plank Hold, 12 W-Press Ups, 15 Air Squats (Slow)
- The Monolith
15 minute AMRAP — 20s Plank Hold, 20 Air Squats, 30 Jumping Jacks
- The Suspended Yoke
15 minute AMRAP — 20s Plank Hold, 12 T-Press Ups, 15 Glute Bridges
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.
Plan a mission