Copenhagen plank
3 holds of 20 s per side, alternating sides, 20 s rest.
- Slot
- Strength
- Focus
- Stability
- Time
- 4 min
- Intensity
- Moderate
- Injury risk
- Low
- Intervals
- 6 × 20s on, 20s off
- Equipment
- Bench, Floor space
How to do it
Lie on your side next to a bench, propped up on your forearm. Put your top leg on the bench - the knee for the easier version, the foot for the harder one - and lift your hips until your body is in a straight line, with the bottom leg hanging free. Hold 20 seconds, rest 20, and switch sides. Do 3 holds per side. Strengthens the inner thighs for squeezing, drop knees, and wide feet.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Base Build repeatable volume, movement quality and aerobic capacity.
- Strength Increase pulling and finger strength with controlled load.
- Power Develop explosive power, momentum and coordination.
- Power Endurance Sustain power output across repeated hard efforts.
- Endurance Extend time on the wall with efficient movement.
- Performance Peak for outcomes with mental focus and route reading.
- Deload Reduce load, restore tissue and mobility, stay moving.