Jun 13, 2026
Everyday Athlete
Aerobic Recovery Session
Main WOD
- - 10 minute easy stationary bike
- - 10 minute brisk walk on treadmill (3-4% incline)
- - 5 minutes of Plank Holds 30 seconds on, 30 seconds off
Week 24 • Block 6 (Week 4/4) • Optional Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes light rowing at an easy pace
- - Dynamic stretches: arm circles, leg swings, and hip openers for 5 minutes
- - 3 rounds of: 10 bodyweight squats, 10 lunges (5 each leg)
Recovery
- - 5-10 minutes of gentle stretching focusing on the core and hip flexors
- - Foam rolling for 5 minutes on lower back and quads
Mobility
- - 3-5 minutes of Cat-Cow stretches
- - Seated Forward Fold hold for 1 minute
- - Child's Pose for 2 minutes
Coaching Advice
Target time: Complete all intervals within 30:00
How to pace: Maintain a steady and relaxed pace throughout the movements.
How to be competitive: Push through the last few minutes of the bike or treadmill but stay controlled to manage your breathing.
What you should feel: You should feel a light burn in your muscles but not fatigued. After the workout, expect a sense of lightness and relaxation.
Coach Note
This workout focuses on low-intensity aerobic conditioning to support core durability and recovery. Pacing should be comfortable, allowing for breath control and maintaining a conversation. This aligns with the block objective of enhancing core durability while promoting overall aerobic health.