Muscle Endurance, One Hold at a Time!

This Saturday’s workout is a different kind of challenge—one that tests your muscular stamina through static holds. Instead of fast, high-rep movements, we’re dialing it down and turning up the tension. The workout is a 20-minute AMRAP consisting of 30 seconds each of a handstand hold, squat hold, L-sit hold, and a chin-over-bar hold. After each 30-second effort, you’ll rest as needed before moving on to the next hold. The goal is to sustain each hold unbroken for the full 30 seconds, but if you need to break it up, try not to go beyond two sets per hold.

This format will put your body under constant tension, forcing you to stay engaged and composed under fatigue. Each hold taxes a different area—your shoulders, core, back, and legs—and the cumulative fatigue will make even simple holds feel tough by the second or third round.

Scaling is straightforward and strongly encouraged. If you’re not yet comfortable kicking up to a wall for the handstand hold, you can substitute with wall walk holds or a pike hold on a box. Squat holds are accessible to most athletes, but feel free to adjust depth as needed. For the L-sit, you can use parallettes, perform a modified version with your hips on the floor and your hands by your knees, or try a W-sit hold on the parallettes. If chin-over-bar holds are too challenging, you can substitute with slow, controlled negative pull-ups or a simple bar hang.

 See you all in group classes, on the zoom, or in the open gym.

Cheers,
Hard Rock

Warm up

Part 1 – General Warm-Up (4 minutes)

2 Rounds (light intensity, no rest between movements):

• 20 jumping jacks

• 10 air squats

• 10 scapular push-ups

• 10 glute bridges

• 20-second dead hang from pull-up bar

Part 2 – Dynamic Mobility & Activation (4 minutes)

1 Round (move with purpose):

• 30 sec deep squat hold with thoracic rotations

• 10 alternating lunge with overhead reach

• 20 shoulder taps in plank

• 30 sec hollow hold

• 10 banded pull-aparts or PVC pass-throughs

• 10 scapular pull-ups

Part 3 – Movement-Specific Prep (4 minutes)

Perform 2 rounds, light rest between rounds:

• 15-second handstand or wall walk hold (scale as needed)

• 15-second active squat hold (feet flat, chest up)

• 15-second tuck sit or L-sit on parallettes or boxes

• 15-second chin-over-bar hold (use band if needed)
  
  
  Tech

- WOD movements

WOD

AMRAP 20 mins
- 30 sec handstand hold
- 30 sec squat hold
- 30 sec L-sit hold
- 30 sec chin-over-the bar hold

Cool Down