15 minute AMRAP
Static Equilibrium
Core under fatigue · Midline Tension · intensity 3 of 5
The workout
As many rounds as possible in 15 minutes of:
- 20s Hollow Hold
- 10 Combat Sprawls
- 20 Skater Jumps
Overview
Static Equilibrium is a 20-second hollow hold, 10 combat sprawls, and 20 skater jumps. The round opens with a 20-second hollow hold. Doing the combat sprawls still comes after it, not as a rest earned by the hold.
Muscles worked
Full body
Glutes
Midline
Quads
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
This workout departs from its style on the profile below.
- Glycolytic: Moderate
- Oxidative: Moderate
- Neuromuscular: High
Training effect
Immediate demand
15 minutes, intensity 3 of 5. Today the limiter is the hollow hold before the combat sprawls.
Intended stimulus
The style is built so a trunk position has to survive the moving reps. On this workout that is a 20-second hollow hold, 10 combat sprawls, and 20 skater jumps.
Repeated practice
Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.
Body-composition context
Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.
Expected feel
The hold is the start of the round. The next movement still has to be done after it, not as a rest earned by the hold.
Pacing
The combat sprawls will spike the heart rate; the hollow hold forces you to control your panic breathing.
Do not shorten the hollow hold to reach the combat sprawls. The hold is the start of the round. The next movement still has to be done after it.
The movements
Hollow Hold
Fatigue causes the back to arch. Regress the movement immediately by tucking your knees toward your chest when this happens.
What not to do. Letting the lower back arch away from the floor as the legs tire.
Combat Sprawls
You must land with your entire foot completely flat on the mat when returning from the plank. Landing on your toes in this wide stance places severe shearing force on the knee capsule and kills your ability to rebound.
What not to do. Landing the feet inside the hands, leaving no room to lift the chest.
Skater Jumps
Keep the chest up. Looking down at the floor rounds the back and cuts off your airway.
What not to do. Bounding forward instead of laterally, so the hips never load sideways.
Why these movements
The round opens with a 20-second hollow hold. Doing the combat sprawls still comes after it, not as a rest earned by the hold.
Scaling
Keep a brace or a hollow position in every round. Drop the moving reps before you drop the position that makes the trunk work.
Hollow Hold
- Knees bent. Bend the knees to shorten the lever. The shorter it is, the lighter it is.
- Partial range. Move only through the range where you can keep the lower back on the floor.
Combat Sprawls
- Step the feet. Step back and step in instead of jumping. Same shape, no impact.
- Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
- No jump at the top. Stand tall and reach instead of leaving the floor.
Skater Jumps
- Step instead of jump. Same pattern, same range, no flight. Keeps the pace without the landing.
- Lower and slower. Keep the jump but cut the height and take the landing softly.
Mistakes and who it is for
- Opening the hollow hold at a sprint makes the hollow hold the piece that falls apart.
- Cutting the hollow hold short to reach the combat sprawls removes the hold the round starts with.
- Spending the first minutes hard leaves the later rounds as a different, slower workout.
Suited to someone who wants 15 minutes through Hollow Hold, Combat Sprawls, Skater Jumps.
Scoring and progression
Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.
Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.
Related workouts
- Iron Will
Same hold, different moving piece
- Static Lock
Same hold, different moving piece
- Iron Scapula Grind
Same hold, different moving piece
Run it with friends
Static Equilibrium runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.