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Category 04 of 06
CORE
Hollow holds, L-sits, toes-to-bar. Real core strength — not just crunches.
Key Rules:
✓ All tests strict
✓ No kipping unless stated
✓ Clean form or no rep
✓ Floor, bar, rings, parallettes
- ✓10s tuck hollow body hold
- ✓10 controlled sit-ups (arms crossed, full range)
- ✓20s front plank (active, no sag)
Log Attempt for Level 1
- ✓5 hanging knee raises (no swing)
- ✓20s hollow body hold
- ✓40s front plank (active, straight line)
Log Attempt for Level 2
- ✓8 strict hanging straight-leg raises (to 90°, no swing)
- ✓15s L-sit (parallettes or rings)
- ✓40s hollow body hold
Log Attempt for Level 3
- ✓10 strict toes-to-bar (pause at top, no kip)
- ✓30s L-sit (parallettes or rings)
- ✓20s hanging L-sit hold (active shoulders, no swing)
Log Attempt for Level 4
- ✓8 strict windshield wipers (full range, controlled)
- ✓10s V-sit hold OR 50s L-sit hold
- ✓30s hanging leg raise hold at 90° (active, no swing)
Log Attempt for Level 5