WorkoutsCore Control
Core Control
A deliberate core session built around flexion, anti-extension, lateral stability, and static holds. No rushing — the goal is to stay controlled from the first minute to the last.
Equipment
— No equipment
EMOM · 20' total
1' per interval
| Round | V-Up | Hollow Rock | Side Plank | Side Plank | Hollow Hold |
|---|---|---|---|---|---|
| I | 10 | 16 | 30 s | 30 s | 30 s |
| II | 10 | 16 | 30 s | 30 s | 30 s |
| III | 10 | 16 | 30 s | 30 s | 30 s |
| IV | 10 | 16 | 30 s | 30 s | 30 s |
Score = Total rounds
The workout
EMOM · 20' total
4 rounds — 1' per interval
10 V-Up
16 Hollow Rock
30 s Side Plank
30 s Side Plank
30 s Hollow Hold
Scoring
The score is the number of completed rounds.
Run it in Everground
Core Control is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Hollow Hold
- Hollow Rock
- Side Plank
- V-Up
Equipment
— No equipment
EMOM · 20' total
1' per interval
| Round | Sit-Up | Hollow Rock | Side Plank | Side Plank | Plank |
|---|---|---|---|---|---|
| I | 10 | 12 | 20 s | 20 s | 20 s |
| II | 10 | 12 | 20 s | 20 s | 20 s |
| III | 10 | 12 | 20 s | 20 s | 20 s |
| IV | 10 | 12 | 20 s | 20 s | 20 s |
Score = Total rounds
The workout
EMOM · 20' total
4 rounds — 1' per interval
10 Sit-Up
12 Hollow Rock
20 s Side Plank
20 s Side Plank
20 s Plank
Scoring
The score is the number of completed rounds.
Run it in Everground
Core Control is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Hollow Rock
- Plank
- Side Plank
- Sit-Up