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Strength Protocol

Core Cannon

Anti-rotation, anti-extension and carry work that builds a torso you can depend on under load.

Core Cannon — athlete lifting a loaded barbell in a dim strength studio

Protocol badges

~30 min · 5 blocks
  • Intermediate · Difficulty — Moderate intensity or a readiness requirement of 55-74%. Assumes a few weeks of consistent training and decent recovery.
  • 25-40 min · Time — Estimated 25-40 minutes. The standard session length for most protocols.
  • Guided rest · Protocol — Rest periods are prescribed per block and the session timer counts them down for you automatically.
More Strength
Trunk stabilityPressing foundationLower-back protection

Coach cueKeep your ribs down on every breath — the core is only as strong as your bracing position.

Gear needed · Kettlebell · Dumbbell · Cable station · Floor mat

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Strength · Intermediate

Core Cannon

Anti-rotation, anti-extension and carry work that builds a torso you can depend on under load.

30 min · 5 blocks · Readiness 65%

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https://digitals.engineering/programs/core-cannon

Suitability

Ready to run — your readiness 88 clears the 65+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/5 done

5 blocks · 30 min total · ~178:21 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 5 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 5Dead Bug3 x 8 / side · target Anterior core4:12work · rest 0:45

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Core Cannon today

Keep the same structure and chase a faster total time than 30 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

65%

Intensity

Moderate

Duration

30 min

4:12Block timer · 3 x 8 / side · Anterior core
4:12Block timer · 3 x 12 / side · Anti-rotation
160:00Block timer · 4 x 40m · Obliques
4:12Block timer · 3 x 8 / direction · Stability
1:30Block timer · 3 x 30s · Compression
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

Remind me

We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 65%+Your score today is 88%
  • 30 min free5 blocks · moderate intensity
  • Session loggedTap start to begin logging

30 min · Moderate

0/5 blocks