Apr 9, 2026
Everyday Athlete
Overhead Confidence Interval
Main WOD
- - 10 Dumbbell Push Press
- - 15 Kettlebell Swings
- - 10 Wall Balls
- - 200m Run
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of light rowing
- - 10 arm circles forward and backward
- - 10 PVC pass-throughs
- - 10 overhead squats with PVC
- - 5 minutes of dynamic stretching focusing on shoulders and hips
Recovery
- - 5 minutes of stretching focusing on shoulders and lower back after workout
- - Hydrate adequately after the session
- - Optional: foam rolling for tight muscle groups
Mobility
- - Shoulder dislocates with resistance band
- - Cat-Cow stretches
- - Pigeon pose for hips
Coaching Advice
Target time: Complete all intervals in under 25:00
How to pace: Aim for a steady pace that allows for consistent movement each minute, without pressing to failure.
How to be competitive: Focus on maintaining good form and try to finish each movement quickly to maximize rest time. You can challenge yourself by increasing reps where possible without sacrificing form.
What you should feel: During the workout, you should feel challenged but in control; each movement should feel fluid and manageable. Post-workout, your shoulders may feel fatigued but not overly strained, and you should have a good sense of accomplishment.
Coach Note
Focus on working through the overhead movements to build confidence, ensuring proper form. This workout emphasizes manageable volume while still pushing your limits. The aim is to feel stronger in your overhead movements as we build up to the next testing phase without compromising quality.