Jun 10, 2026
Everyday Athlete
Core Control Conditioning
Main WOD
- - 5 rounds of: 15 V-ups
- - 20 Russian twists (10 each side)
- - 10 pike push-ups
- - 60-second plank hold
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light cardio (jogging or cycling)
- - Dynamic stretches: leg swings, arm circles, cat-cow
- - 3 rounds of 30 seconds each: plank hold, hollow body hold, side plank (15 seconds each side)
Recovery
- - 5-10 minutes of gentle stretching focusing on core and lower back
- - Deep breathing exercises for 2-3 minutes
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Seated forward fold (1 minute)
- - Child's pose (1 minute)
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady pace across all rounds; avoid going too fast early on to preserve energy.
How to be competitive: Push for unbroken sets, especially in V-ups and plank holds. Aim to maintain form even when fatigued.
What you should feel: Expect a strong engagement of the core throughout the workout. Post-workout, you should feel a good burn in your abs and shoulders.
Coach Note
Focus on maintaining movement quality and controlling each rep to maximize core durability. This session aims to build endurance in core stability under moderate conditioning, helping you to be ready for peak testing next week.