Core Burner

Core Burner is the program you run when your wall balls are fine but your hollow holds are embarrassing. Most CrossFit and Hyrox athletes have weak midlines, not because they neglect core work, but because the core training they do (a few sit-ups at the end of class, maybe a 30-second plank) does not progress over time. This program fixes that. Three short sessions per week. Each session is 25 to 30 minutes. You can fit it after a regular workout, between box classes, or as a standalone day when you want active recovery that actually does something. What you train: • Anti-extension work: deadbugs, hollow holds, hollow rocks • Anti-rotation work: pallof press, suitcase carries, single-arm DB overhead carries • Compression work: toes-to-bar progressions, V-ups, leg lifts • A few finisher pieces: planks with movement, weighted carries, ab wheel rollouts The progression is volume-based at first, then time-under-tension, then tempo. Week 1 starts at a level that feels too easy on purpose. We want quality of movement before any kind of burn. Week 2 adds time. Week 3 introduces tempo (slow eccentric on holds, controlled concentric on lifts). The final week closes with a benchmark, three short pieces back-to-back, that you can re-test in 2 to 3 months to see if you actually got stronger. What this program is not: a six-pack chase. If you want visible abs, this is the wrong program. You need a nutrition setup with a caloric deficit, and Core Burner only addresses the strength side. What it is: a program for athletes who feel their midline give out before their lungs or legs do, and who want that to stop. Equipment is minimal. A mat is enough to start. Adding one or two dumbbells and a pull-up bar opens more progressions. If you train in a box, you have everything. At home, you can run the whole program without buying anything if you have a doorway pull-up bar or rings. Three sessions a week is the sweet spot, enough volume to drive adaptation, not so much that it interferes with your other training. Most athletes run Core Burner alongside their regular program (CrossFit, Hyrox, Strength), not as a replacement. The program is free. No paywall, no premium tier. You can run it as many times as you want. The benchmark at the end gives you a measurable target you can chase across cycles. If after the program your hollow hold is longer, your toes-to-bar feel less wobbly, and your single-arm carries do not make you list to one side anymore, it worked. If not, the issue is probably session quality rather than program design. Re-read the cues, slow the tempo, ship the right effort.

Serious functional core program over 6 weeks, 3 sessions/wk of 20-30 min. No "100 sit-ups a day", no gimmicks. Real work on the 4 core functions: anti-rotation, anti-extension, anti-lateral flexion, dynamic flexion. Who it's for Intermediate athlete who wants a core that holds up in WODs, running, sport. If you're looking for a "visible abs in 30 days" program, look elsewhere — that's nutrition, not training. ⚙️ Required equipment (minimal home gym) • 1 pair of moderate DB (or kettlebell) • 1 resistance band • 1 stable floor • (Optional): pull-up bar, ab wheel, swiss ball ⚙️ What you'll train • Anti-rotation (Pallof press, suitcase carry) • Anti-extension (deadbug, hollow hold, ab wheel) • Anti-lateral flexion (advanced side plank) • Dynamic flexion (V-ups, hanging leg raises) 🎯 To test before starting (W0) • Max hollow hold (timer until you lose the position) • Max V-ups unbroken • Max side plank per side • Max plank You'll retest in W6 to measure your progress. 💡 Tempo is the key On isolated exercises (deadbug, hollow), go slow. Tempo 3 sec down, 1 sec pause. That's what turns a basic movement into a brutal exercise. 💡 Home gym substitutions • No ab wheel? Anchored resistance band + tilted body (band rollout) • No pull-up bar? Lying leg raises on the floor instead of hanging leg raises • No DB? 2-5 L water bottles, weighted backpack 💡 Russian twist & sit-up: strict form Keep your back straight, no lumbar rounding. If you feel your lower back more than your abs, your technique is breaking down. Reduce range or load. Recommended substitution if lumbar discomfort: Pallof press with controlled rotation. ⚠️ If your back is taking a beating It means your core is failing and you're compensating with your lower back. Reduce load or range. If pain persists, skip the session and just do mobility.