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
More workouts
22' EMOM
10 MOVEMENTS · 2 VARIANTS
Kettlebell Circuit
A structured double-kettlebell session that moves through squat, press, hinge, pull, lunge, and core work before finishing with a six-minute complex. Twenty-two minutes of controlled strength endurance with very little wasted movement.
Hollow Hold · Kettlebell Bent Over Row · Kettlebell Clean · Kettlebell Deadlift · Kettlebell Floor Press · Kettlebell Front Squat · Kettlebell Pull-Over · Kettlebell Reverse Lunge · Kettlebell Shoulder Press · Kettlebell Thruster
Equipment: Kettlebell
18' EMOM
3 MOVEMENTS · 2 VARIANTS
Push & Brace
A push-focused bodyweight workout built around shoulder strength and core stability. Push-ups, wall work, and static holds come together for controlled upper-body fatigue.
Hand Release Push-Up · Hollow Hold · Wall Walk
No equipment required
For time
3 MOVEMENTS · 2 VARIANTS
Base Camp
A simple full-body workout built around the fundamentals. Push, squat, and brace through four straightforward rounds designed to be accessible, repeatable, and easy to track.
Air Squat · Hand Release Push-Up · V-Up
No equipment required