Apr 14, 2026
Everyday Athlete
Overhead Conditioning Circuit
Main WOD
- - 10 overhead dumbbell presses (moderate weight)
- - 15 kettlebell swings (moderate weight)
- - 20 wall balls (14/20 lbs)
- - 30 double unders or 60 singles
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 min light cardio (jogging or rowing)
- - 10 banded shoulder dislocates
- - 10 inchworm to push-up
- - 10 overhead arm swings (5 each side)
Recovery
- - 5-10 min light stretching focusing on shoulders and legs
- - Breathing exercises for 2-3 minutes
Mobility
- - 5 min shoulder mobility drills (banded), focusing on full range
- - Hip flexor stretches (1 min each side)
Coaching Advice
Target time: Complete all 5 rounds in under 20:00
How to pace: Aim for a steady pace that allows you to maintain movement quality throughout.
How to be competitive: Stay focused on form and consistency, and aim to increase your reps each round if you can maintain quality at a faster pace.
What you should feel: You should feel challenged but capable throughout. Expect muscle fatigue by the end, with a slight burn in your shoulders and legs, leaving you energized after the workout.
Coach Note
This workout aims to build confidence in overhead movements while maintaining good mechanics. A consistent pace will help maximize your aerobic capacity. The circuit design allows for varying intensities while preserving movement quality, essential for this block's development focus.