Jun 9, 2026
Everyday Athlete
Core Circuit Challenge
Main WOD
- - 15 sit-ups
- - 12 Russian twists (with a weight plate)
- - 30-second plank hold
- - 15 V-ups
- - 12 bicycle crunches
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light rowing or cycling to elevate heart rate
- - Dynamic stretches: torso twists (10 each side), arm circles (15 forward, 15 backward), walking lunges (10 each leg)
- - 2 rounds of: 10 PVC pipe overhead pass throughs, 10 hip bridges
Recovery
- - 5 minutes of walking to lower heart rate
- - Stretch out the core with a cobra stretch (hold for 30 seconds)
- - Foam roll lower back and hips
Mobility
- - Cat-Cow stretch (1 minute)
- - Child's pose (hold for 1 minute)
- - Seated forward fold (hold for 1 minute)
Coaching Advice
Target time: Finish under 12:00
How to pace: Maintain a steady pace throughout the workout, focusing on proper form over speed.
How to be competitive: To be competitive, push the intensity on sit-ups and V-ups while maintaining controlled movements on the plank and Russian twists.
What you should feel: Expect a strong engagement of the core throughout the workout; you should be challenged but not sacrificing form. After the workout, feel a sense of accomplishment and engagement in the core.
Coach Note
This workout is designed to enhance core durability and aerobic capacity through controlled movements. By focusing on volume and quality, athletes will prepare for peak workload, ensuring sustainable progression with a mixture of core strengthening and endurance work.