Jun 1, 2026
Everyday Athlete
Core Stability Circuit
Main WOD
- - 20 Russian twists (weighted or bodyweight)
- - 15 sit-ups
- - 30-second plank hold
- - 10 side planks (each side)
- - 10 bird dogs (each side)
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes light aerobic (jogging, cycling, or rowing)
- - Dynamic stretches: leg swings, trunk twists, arm circles
- - 3 rounds of: 10 PVC pass-throughs, 10 bodyweight squats, 10 push-ups
Recovery
- - 5-10 minutes of light walking to lower heart rate
- - Hydrate with water or electrolyte drink
- - Stretch major muscle groups used
Mobility
- - Deep hip openers: 1 minute each side
- - Cat-Cow stretch: 1 minute
- - Child's pose: 1 minute
Coaching Advice
Target time: Complete all movements in under 12:00
How to pace: Start at a steady pace that allows you to maintain form throughout; aim for consistency over speed.
How to be competitive: Push through each movement with intensity but focus on form; aim for unbroken sets and minimize rest between exercises.
What you should feel: You should feel your core working throughout: engaged and stable during holds, fatigue in muscles during the twists and sit-ups, and a slight burn towards the end.
Coach Note
This workout emphasizes the development of core stability and endurance, key components of the Core Durability block. The combination of isometric and dynamic movements challenges the core in various planes of motion, supporting the objective of building sustainable strength. Focus on maintaining proper technique to prevent injury.