{"id":"34f39651-6eaf-443c-a12a-c50eaceb6438","title":"Hanging Core","icon":"🧗","parent_id":null,"author":{"name":"CoreCommander","initials":"C"},"category":{"id":"4d2bccde-dcfc-48f8-8b40-5a66c226c2bb","name":"Core","path":["Workouts","Core"]},"description":{"markdown":"Bar work for strong abs and a grip to match, for _3 rounds_. No swinging: every rep starts from a dead stop.","html":"

Bar work for strong abs and a grip to match, for 3 rounds.

No swinging: every rep starts from a dead stop.

"},"youtube_video_id":null,"rounds":3,"round_duration_in_seconds":170,"total_duration_in_seconds":510,"steps_count":6,"updated_at":"2026-05-10T01:04:15.972Z","favourites_count":3,"forks_count":0,"favourited":false,"steps":[{"id":"6e8ab601-2110-4fda-a4bb-a90c86d2c80c","number":1,"title":"Hanging knee raises","description":{"markdown":"**10 reps.** Curl your knees up towards your chest, tilting your pelvis.","html":"

10 reps. Curl your knees up towards your chest, tilting your pelvis.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"b2aa1b2a-3654-4d75-bde1-fe7f7469756c","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"cc0b7b6b-eb01-4e8a-89f3-e7bc420980b8","number":3,"title":"Hanging leg raises","description":{"markdown":"**8 reps.** Straight legs to hip height or higher. Bend your knees a little if you need to.","html":"

8 reps. Straight legs to hip height or higher. Bend your knees a little if you need to.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"7d0c8122-1a9f-41df-ae3d-8e30393abe05","number":4,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"24bd7268-8775-4e0e-a9a9-ccae10337ff0","number":5,"title":"L-sit hold","description":{"markdown":"On parallettes or two sturdy chairs, press up and hold your legs out straight. Tuck your knees if needed.","html":"

On parallettes or two sturdy chairs, press up and hold your legs out straight. Tuck your knees if needed.

"},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"4a222484-4404-4a2d-890e-0149acf38fe9","number":6,"title":"Round rest","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete