Apr 8, 2026
Everyday Athlete
Overhead Confidence Circuit
Main WOD
- - 3 Handstand Push-ups (or Pike Push-ups)
- - 6 Overhead Dumbbell Presses (moderate weight)
- - 9 Box Jumps (or Step-ups)
- - 12 Russian Kettlebell Swings (moderate weight)
Week 14 • Block 4 (Week 2/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of light aerobic activity (rowing or jogging)
- - Dynamic shoulder stretches: arm circles, cross-body stretches, and overhead reaches (1 minute each)
- - 3 rounds of 10 PVC passthroughs and 10 scapular push-ups
Recovery
- - 5 minutes of walking to lower heart rate
- - Foam roll upper back and shoulders (3-5 minutes)
- - Stretch chest and triceps (hold each stretch for 30 seconds)
Mobility
- - Thoracic spine extension on a foam roller (1 minute)
- - Hips and hamstrings stretching (1 minute per side)
- - Wrist stretches, focusing on full extension and flexion (1 minute each)
Coaching Advice
Target time: Complete 5 rounds
How to pace: Aim for a consistent pace across the rounds; 3-5 rounds is a solid target.
How to be competitive: To be competitive, focus on maintaining good form, and aim to reduce rest time between sets while increasing efficiency.
What you should feel: During the workout, you should feel engaged in your core and shoulders, with a slight build-up of fatigue. Afterward, expect a sense of accomplishment and muscle fatigue.
Coach Note
Maintain steady movements and focus on quality over quantity. This workout hones your overhead confidence through practical gymnastics and weightlifting movements, adding volume to your exposure while allowing for scalable options based on today's readiness.