May 21, 2026
Everyday Athlete
Core Endurance Circuit
Main WOD
- - 15 sit-ups
- - 10 glute bridges
- - 30-second hollow hold
- - 10 push-ups
- - 20 Russian twists (10 per side)
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light rowing or jogging to elevate heart rate
- - Dynamic stretches focusing on torso rotations and hip openers
- - 3 rounds of 10 plank shoulder taps, 10 alternating lunges, and 10 arm circles
Recovery
Mobility
Coaching Advice
Target time: Complete all 5 rounds in under 25:00
How to pace: Aim to finish each set with a few seconds to spare. Maintain a steady rhythm throughout each minute.
How to be competitive: To be competitive, push to complete each movement within the minute, allowing minimal rest to maximize reps in the following sets.
What you should feel: You should feel challenged but with control throughout the workout. Expect a burn in your core during holds and a comfortable fatigue afterward, signaling effective core engagement.
Coach Note
This workout emphasizes core durability through high-repetition, low-load movements, aligning with the block's intent. It encourages consistency in core engagement, supporting overall functional fitness while being mindful of loading. Maintaining a controlled pace is crucial to ensure quality movement and promote longevity.