Jun 11, 2026
Everyday Athlete
Core Threshold Conditioning
Main WOD
- - Hollow Hold (20 seconds)
- - Plank Shoulder Taps (30 seconds)
- - Russian Twists (15 seconds)
- - Side Plank (15 seconds each side)
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 min light jog or row
- - 10 Cat-Cow stretches
- - 10 Dead Bug exercises (slow and controlled)
Recovery
- - 5 min walking (bring heart rate down)
- - Gentle stretching focusing on core and lower back
Mobility
- - Hip flexor stretches (2 minutes each side)
- - Child's Pose (3 minutes)
- - Torso twists (2 minutes)
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Keep a steady pace throughout all EMOM slots, targeting consistent effort.
How to be competitive: Challenge yourself to reduce rest time as the workout progresses and aim for a strong finish.
What you should feel: You should feel engaged in your core throughout, with a slight burn towards the end of the session.
Coach Note
This workout focuses on building core durability through endurance. Emphasize quality over quantity, and keep movements controlled to optimize stability. This helps prepare the athlete for the upcoming tests while ensuring sustainable progression in core strength.