Strength discipline · Household
Russian twist
Russian twist is a strength discipline in BYOH, trained with household and building core. Its ladder runs from 5 reps at Level 1 to 200+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Russian twist starts at Level 1 with 5 reps. Level 5 asks for 55 reps, and Level 9 - the last level a person can train towards - 200+ reps. The largest single jump is from Level 8 to Level 9, 145 reps to 200+ reps.
| Level | Target |
|---|---|
| 1 | 5 reps |
| 2 | 15 reps |
| 3 | 25 reps |
| 4 | 40 reps |
| 5 | 55 reps |
| 6 | 75 reps |
| 7 | 105 reps |
| 8 | 145 reps |
| 9 | 200+ reps |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Russian twist — Provisional legend benchmark.
The nearest governed category, the extended Russian twist sit-up, is a different movement from this one. This is a provisional benchmark rather than a governed record.
How it is done
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is the weight touched down beside one hip and then the other. Both sides together make one repetition.
- The set
- One unbroken set. You may pause upright holding the weight; putting your feet or the weight down ends it.
- What you need
- Seated with the knees bent and the feet clear of the floor, holding a book or a filled bottle at the chest.
- What ends it
- Feet touching down, or turning only the arms while the shoulders stay square, ends the set.
What it builds
Russian twist feeds Core in a hero’s record, working abdominals, lower back.
- Lateral & rotational
- Anterior bracing
Russian twist is one of 41 strength disciplines. It shares its household requirement with 11 other strength disciplines. Core is also built by plank, side plank, farmer carry and 7 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- UnmovedDiscipline · Level 3
- The SteadfastDiscipline · Level 5
- Citadel WithinDiscipline · Level 7
- Every Room a GymDiscipline · Level 5
- Nothing But the HouseDiscipline · Level 7
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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