L-sit
6 holds of up to 15 s in an L-sit, 45 s rest.
- Slot
- Strength
- Focus
- Stability
- Time
- 5 min
- Intensity
- Moderate
- Injury risk
- Low
- Intervals
- 6 × 15s on, 45s off
- Equipment
- Floor space
How to do it
Sit on the floor with your legs straight and hands flat next to your hips (or on two books or parallettes). Push down through straight arms, lift your hips and legs off the floor, and hold your legs straight out in front of you so your body makes an L. Hold for up to 15 seconds, rest 45, and do 6 holds. Too hard? Bend one or both knees (a tuck). You can also do it hanging from a bar. Helps with mantles and keeping your feet up on steep walls.
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.