5 minute AMRAP
The Hull Breach
Core under fatigue · Midline Tension · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
- 8 Burpees
- 15 Hollow Rocks
Overview
The Hull Breach is 8 burpees and 15 hollow rocks. The work moves through the full body and the midline instead of sitting on one muscle.
Muscles worked
Full body
Midline
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: Moderate
- Oxidative: Moderate
- Neuromuscular: Moderate
Training effect
Immediate demand
5 minutes, intensity 3 of 5. Today the limiter is the hollow rocks.
Intended stimulus
The style is built so a trunk position has to survive the moving reps. On this workout that is 8 burpees and 15 hollow rocks.
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
15 hollow rocks is where the round gets hard. The other movements still have to be finished after it.
Pacing
Breathing heavily during a hollow rock feels like suffocating. Pin the lower back to the floor and fight for position.
Keep each round about the same length. Do not drop the hollow rocks to keep the other sets moving.
The movements
Burpees
Find a breathing cadence. Exhale on the drop, inhale on the floor, exhale on the jump. If you hold your breath on burpees, you will redline in 45 seconds.
What not to do. Sagging hips in the plank position.
Hollow Rocks
The rocking motion should be miniature. If your lower back peels off the floor, you are using momentum, not your core.
What not to do. Breaking at the hips so the rock turns into a crunch.
Why these movements
The work moves through the full body and the midline instead of sitting on one muscle.
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.
Burpees
- 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.
Hollow Rocks
- 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.
Mistakes and who it is for
- Opening the burpees at a sprint makes the hollow rocks the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting the hollow rocks shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 5 minutes through Burpees, Hollow Rocks.
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
- Tension Grid
Same midline, longer clock
- Active Sonar
Same midline, longer clock
- High Tide
Same midline, longer clock
Track every round. Sync with friends when you want to.
The Hull Breach is a 5-minute clock with rounds and splits for you. Share a rally link when other people join, and the leaderboard updates as they log rounds.