Apr 15, 2026
Everyday Athlete
Overhead Positioning Circuit
Main WOD
- - 15 alterante single-arm kettlebell presses (each arm)
- - 10 burpees
- - 15 wall balls (20/14lb)
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes light cardio (jogging or biking)
- - Dynamic shoulder stretches (arm circles, shoulder dislocates)
- - 3 sets of 5 overhead squats with a PVC pipe or light weight
Recovery
- - 5 minutes of deep breathing and light stretching
- - Ice pack on shoulders if needed
Mobility
- - Shoulder and thoracic spine stretches (2 minutes each)
- - Hip flexor stretch (2 minutes each side)
Coaching Advice
Target time: Complete all rounds in 15 minutes.
How to pace: Aim to complete each set with controlled movements; avoid rushing through the reps.
How to be competitive: Focus on maintaining form while increasing the load for presses if feeling strong and secure in the position.
What you should feel: You should feel engaged in your shoulders and core, with a steady rhythm in your breath, and slight fatigue by the end but not overstressed.
Coach Note
This workout emphasizes maintaining quality overhead positions while building confidence in the movements, adhering to the theme of Overhead Confidence. Each minute works on different aspects of shoulder strength and endurance. Prioritize movement quality to set a strong foundation before testing.