Apr 7, 2026
Everyday Athlete
Overhead Endurance Challenge
Main WOD
- - 8 overhead dumbbell presses (moderate load)
- - 8 burpees (controlled pace)
Week 14 • Block 4 (Week 2/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of light jogging or rowing
- - 10 PVC pass-throughs for shoulder mobility
- - 5 inchworms with push-up to increase core stability
- - 10 air squats focusing on depth and form
Recovery
- - 5-10 minutes of walking or light cycling
- - Stretching focusing on shoulders and hamstrings
Mobility
- - Shoulder dislocates with a resistance band (2-3 minutes)
- - Cat-Cow stretches (2 minutes)
- - Hip flexor stretches (1 minute each side)
Coaching Advice
Target time: Complete all 10 rounds.
How to pace: Maintain a steady pace throughout each minute without going to failure on overhead presses.
How to be competitive: Aim to finish each round in 40 seconds, allowing for 20 seconds of rest for optimal recovery and pacing.
What you should feel: You should feel a consistent burn in your shoulders during the presses, increased heart rate during burpees, and active recovery on the rest periods.
Coach Note
Focus on controlled overhead movements to build confidence and stability under load. The burpees will keep your heart rate high, enhancing aerobic capacity while not compromising form in the presses. This workout aligns with building your overhead confidence by increasing volume and maintaining quality movement in overhead positioning.