Apr 20, 2026
Everyday Athlete
Overhead Confidence Conditioning
Main WOD
- - 3 Overhead Push Presses (moderate load)
- - 6 Box Jumps
- - 9 Kettlebell Swings
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of light rowing or cycling to increase heart rate
- - Dynamic stretches focusing on shoulders and hips (arm circles, torso twists, leg swings)
- - 3 rounds of 10 PVC Pass-Throughs and 10 Overhead Squats with PVC
Recovery
Mobility
- - Shoulder dislocates with a resistance band (2 sets of 10)
- - Cobra to Downward Dog for thoracic spine mobility (5 reps)
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Aim for a smooth and controlled pace, allowing for quick transitions between movements.
How to be competitive: Challenge yourself to keep all intervals unbroken, focusing on technique and maintaining a steady pace throughout each minute.
What you should feel: You should feel a steady exertion in your muscles but stay in control; expect to feel fatigued yet accomplished at the end of the session.
Coach Note
This workout focuses on building confidence in overhead movements while maintaining a sustainable volume. The EMOM format encourages pacing and skill focus without overwhelming the athlete before the upcoming test. The selected movements enhance overhead strength and explosiveness, suitable for this week’s block objective of Overhead Confidence.