May 26, 2026
Everyday Athlete
Core Stability Intervals
Main WOD
- - 25 sec Plank Hold
- - 25 sec Side Plank (each side)
- - 25 sec Hollow Body Hold
- - 25 sec Rest
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes light jogging or cycling
- - 10 dynamic stretches (leg swings, arm circles)
- - 3 rounds of 10 bodyweight squats and 10 push-ups
Recovery
- - 5 minutes walking or cycling to cool down
- - 5 minutes stretching focusing on core and lower back
Mobility
- - 10 standing side bends
- - 10 cat-cow stretches
- - 10 seated forward bends
Coaching Advice
Target time: Complete all intervals under 12:00
How to pace: Aim for consistent effort across each interval with smooth transitions.
How to be competitive: Find a steady rhythm and aim for minimal rest; challenge yourself on the holds to maximize time under tension.
What you should feel: You should feel intense core engagement during each hold; expect slight fatigue in the muscles without compromising form throughout the workout.
Coach Note
This EMOM focuses on core durability through sustained isometric holds. The goal is to develop strength and endurance in the core muscles while maintaining good form throughout. Stay mindful of breathing and engage the core without excessive tension.