Hold it

9
Apr

Hold it

EMOM for 9 min
Min 1: One-arm OH DB Lunge (left)
Min 2: One-arm OH DB Lunge (right)
Min 3: Double Unders

Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)

Compare to Jan.26/17

Mother and daughter

16 Responses

  1. Remi Richard

    EMOM for 9 min
    Min 1: One-arm OH DB Lunge (left) 17s @ 35#
    Min 2: One-arm OH DB Lunge (right) 18,19,20 @ 35#
    Min 3: Double Unders 40,30,28

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap) – 6:30
    3 min Hollow Hold (16 min cap) – 12:30
    1 min Side Plank (right) (18 min cap) – 14
    1 min Side Plank (left) (20 min cap) – 15

    Thanks Coach Matt! Job job early risers!

  2. Shawn Johnson

    EMOM for 9 min
    Min 1: One-arm OH DB Lunge (left) 26,15,15 @ 40#
    Min 2: One-arm OH DB Lunge (right) 20,15,15 @ 40#
    Min 3: Double Unders 25, 20, 33

    Total = 184

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap) – 3, 1, 1
    3 min Hollow Hold (16 min cap) – :30, :30, :15, :15, :15, :15, :15, :30, :15 (These were ugly)
    1 min Side Plank (right) (18 min cap) – Unbroken
    1 min Side Plank (left) (20 min cap) – Unbroken

    Time = 13:32 Nice race Gabe!

    Great work 6am!

  3. WUx1
    EMOM for 9 min
    Min 1: One-arm OH DB Lunge (left) 40 for 1st 2 then 30
    Min 2: One-arm OH DB Lunge (right) 40 for 1st 2 then 30
    Min 3: Double Unders
    Did not count anything and it was a disaster. Next time use 25 or 30.

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap) – 2,2,1
    3 min Hollow Hold (16 min cap) – 30 then rest were all 10’s
    1 min Side Plank (right) (18 min cap) – Unbroken
    1 min Side Plank (left) (20 min cap) – Unbroken

    Time = 13:36 Nice race Shawn!

    Great work 6am!

    Thanks Matt!

  4. Rob C

    EMOM for 9 min
    Min 1: One-arm OH DB Lunge (left) – 35#
    Min 2: One-arm OH DB Lunge (right)
    Min 3: Double Unders

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    Time – 16:00

  5. Fred

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    Time: 12:25

  6. stephdh120

    EMOTM 9mins
    1- 1 arm OH DB lunges (L)(10#)
    2- 1 arm OH DB lunges (R)(10#)
    3- dbl unders

    Accumulate posted time for each movement:
    5min front lean rest
    3 min hollow hold
    1min side plank(L)
    1 min side plank (R)
    Total: 14.45

  7. Gilles

    mob wux1
    Hold it
    EMOM 9 min
    min 1 one arm OH DB lunge left 30 #
    min 2 one arm OH DB lunge right 30 #
    min3 DU

    Accumulate posted time of each movement
    5 min front lean rest ( 3-1-1 )
    3 min hollow hold( unbroken )
    1 min side plank ( right )unbroken
    1 min side plank (left) unbroken
    10 :30

  8. Remi F

    EMOM for 9 min (with 30#)
    Min 1: One-arm OH DB Lunge (left)
    Min 2: One-arm OH DB Lunge (right)
    Min 3: Double Unders

    DUs need a lot of work!

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    Finished at 17:00

  9. francis landry

    wux1
    group wu
    EMOM for 9 min
    Min 1: One-arm OH DB Lunge (left) @ 35#
    Min 2: One-arm OH DB Lunge (right) @ 35#
    Min 3: Double Unders

    Total = 184

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    Time = 13:45

  10. Samantha C

    EMOM for 9 min
    Min 1: One-arm OH DB Lunge (left) – 10#
    Min 2: One-arm OH DB Lunge (right)
    Min 3: DU (scaled to ball things)

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    Time – 18:35

    A 5sec PR from January!!!! Could not believe I PR’d this workout at 29 weeks pregnant. YAY!!!! 😁

  11. Tara

    It’s been a long time since I posted my results. I guess I felt like I didn’t have much to post with modifying everything to half to death😛 Well I’m back. Still modifying. But I’m still here.

    5min Front Lean Rest(1st min from toes, rest from knees)
    3min Hollow Hold(hands under butt)
    1min side plank(regular plank)
    1min side plank(regular plank)

    Time: 16:00

  12. Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap) – knees
    3 min Hollow Hold (16 min cap) – hands under butt, only lifted legs, not head
    1 min Side Plank (right) (18 min cap) – knee with top leg resting out in front
    1 min Side Plank (left) (20 min cap) – same
    Time: 13:20

  13. Derek

    Accumulate posted time for each movement
    5 min Front Lean Rest (2- 30s- 10s rest )
    3 min Hollow Hold (20s -10s rest )
    1 min Side Plank (right) (unbroken)
    1 min Side Plank (left) (unbroken)

    Time 13:20

    Thanks Marcel !

  14. Heidi

    EMOTH for 9 minutes
    1. DB OH Lunges @ 20# Left
    2. DB OH Lunges @ 20# Right
    3 . Double Unders
    Total = 199 Reps

    1st day back after being out sick for almost 2 weeks…..cardio was not my friend today & I was sucking air.

    Cashout:
    5 min accumulated lean planks: 1:15 and then 30 seconds on for the rest
    3 min accumulated hollow holds: 10 seconds on/10 seconds off……NASTY!!
    1 min left side plank: :40 & :20
    1 min right side plank: 1:00
    Total time = 16:32

    Happy to be back 🙂

  15. Marcel

    wux1
    group wu
    EMOM for 9 min
    Min 1: One-arm OH DB Lunge (left) @ 25#
    Min 2: One-arm OH DB Lunge (right) @ 25#
    Min 3: Double Unders

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    Time = 16:20

    Good to be back after being sick for a couple of weeks.

  16. group wu
    EMOM for 9 min
    Min 1: One-arm OH DB Lunge (left) @ 15#
    Min 2: One-arm OH DB Lunge (right) @ 15#
    Min 3: Double Unders

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    19:20

    Those Hollow Holds were pure hell. I’m pleasantly surprised to string together 10 DUs in a row a couple of times & my foot isn’t too sore today. Yay!

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