Jun 3, 2026
Everyday Athlete
Core Endurance Flow
Main WOD
- - 20 seconds hollow body rock
- - 20 seconds arch rock
- - 20 seconds side plank hold (each side)
- - 20 seconds plank hold (front)
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes gentle jog or row to increase heart rate
- - 10 Dynamic stretches targeting the hips and shoulders (arm circles, leg swings)
- - 5 minutes of skill work: hollow body holds and arch holds (30 seconds each)
Recovery
- - 5 minutes of light walking or cycling to reduce heart rate
- - 3 minutes of focused breathing or meditation
Mobility
- - 5 minutes of thoracic spine rotation
- - Hip flexor stretch (1 minute each side)
- - Child's pose for back recovery
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Keep a steady pace throughout the EMOM, aiming to complete each movement with control and form over speed.
How to be competitive: To be competitive, push the pace slightly on each interval, allowing minimal rest between movements while maintaining quality.
What you should feel: You should feel core engagement and slight fatigue during the hollow and plank holds, but recovering through the active movements should keep you from reaching failure during the workout.
Coach Note
This workout focuses on core durability through various positions, allowing emphasis on quality movement while gradually building volume. Maintain a conscious effort for proper form to ensure sustainable progression in core strength and stability.