Midline Tension AMRAPs
Dynamic Core — pairs a cardiovascular movement with strict, controlled core work. A fatigued core makes everything else feel twice as hard.
How it changes with the clock
Structural Grind — 10 minutes
Continuous spinal flexion for 10 minutes is a recipe for disaster. Structural Grind pairs rigid isometrics and slow anti-rotation with steady lower-body engine work so the abdominal wall stabilizes the spine under shifting loads and protects the lower back.
Structural Grind — 15 minutes
Continuous spinal flexion for 15 minutes is a recipe for disaster. Structural Grind pairs timed isometrics, slow anti-rotation, and posterior chain work with steady lower-body engine movements so the abdominal wall stabilizes the spine under shifting loads for the full core crucible.
41 Midline Tension workouts
- The Folding Knife
10 Sprawls, 10 V-Ups
- The Hull Breach
8 Burpees, 15 Hollow Rocks
- The Vice Grip
20 Mountain Climbers, 10 Strict Sit-Ups
- The Shock Absorber
10 Jump Squats, 12 Plank Knee-to-Elbows
- The Tornado
15 Jumping Jacks, 20 Bicycle Crunches
- The Contrast
8 Tuck Jumps, 12 Dead Bugs
- The Iron Pendulum
12 Skater Jumps, 20 Russian Twists
- Anti-Gravity
10 Down-Ups, 10 Leg Raises
- The Scissors
20 High Knees, 20 Flutter Kicks
- The Coil
10 Plank Jacks, 10 Superman Raises
- The Arch
15s Hollow Hold, 16 Alternating Bird-Dogs
- The Bowstring
10 V-Ups, 12 W-Press Ups
- Spinal Coil
20 Bicycle Crunches, 10 Back Widow
- Tactical Down-Regulate
15 Air Squats (Slow), 15 Supine Floor Scapular Shrugs, 15 Glute Bridges
- The Iron Cross
12 Plank Knee-to-Elbows, 15 Air Squats, 20 Jumping Jacks
- Static Lock
15s Hollow Hold, 10 Reverse Lunges, 20 High Knees
- The Vault
10 Commando Planks, 15 Glute Bridges, 20 Lateral Line Hops
- Anti-Rotation
16 Plank Shoulder Taps, 10 Jump Squats, 30 Butt Kicks
- The Anchor
10 Side Plank Dips (L), 10 Side Plank Dips (R), 20 Air Squats
- Core Suspension
12 Dead Bugs, 15 Fast Air Squats, 30 Mountain Climbers
- The Bridge
15 Superman Raises, 10 Down-Ups, 20 Jumping Jacks
- The Stabilizer
16 Alternating Bird-Dogs, 16 Reverse Lunges, 20 Skater Jumps
- Tension Grid
10 T-Push-ups, 12 Strict Sit-ups, 20 High Knees
- The Sling
20 Russian Twists, 10 Sprawls, 30 Double-Tap Jumps
- Iron Scapula
15 Supine Floor Scapular Shrugs, 12 Dead Bugs, 10 Back Widow
- The Truss
20s Plank Hold, 12 W-Press Ups, 15 Air Squats (Slow)
- Spinal Lock
20s Hollow Hold, 10 T-Press Ups, 15 Glute Bridges
- Active Sonar
16 Alternating Bird-Dogs, 12 T-Press Ups, 16 Dead Bugs (Slow)
- The Monolith
20s Plank Hold, 20 Air Squats, 30 Jumping Jacks
- Iron Spine
16 Alternating Bird-Dogs, 16 Reverse Lunges, 30 Mountain Climbers
- Static Equilibrium
20s Hollow Hold, 10 Combat Sprawls, 20 Skater Jumps
- The Suspended Bridge
15 Superman Raises, 15 Glute Bridges, 30 Butt Kicks
- Rotational Lock
20 Plank Shoulder Taps, 20 Alternating Lunges, 30 High Knees
- The Pillar
10 Side Plank Dips (L), 10 Side Plank Dips (R), 20 Air Squats
- Dead Stop
20 Dead Bugs (Slow), 10 Down-Ups, 30 Jumping Jacks
- The Brace
16 Plank Knee-to-Elbows, 16 Reverse Lunges, 30 Double-Tap Jumps
- Tension Span
15 Strict Sit-ups, 15 Superman Raises, 20 Combat Sprawls
- The Citadel
20 Russian Twists, 10 T-Push-ups, 30 Lateral Line Hops
- Iron Scapula Grind
20s Hollow Hold, 15 Supine Floor Scapular Shrugs, 20 Alternating Lunges
- Dorsal Span
15 Strict Sit-Ups, 12 Back Widow, 15 Combat Sprawls
- The Suspended Yoke
20s Plank Hold, 12 T-Press Ups, 15 Glute Bridges
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