Apr 22, 2026
Everyday Athlete
Overhead Skills and Conditioning
Main WOD
- - 200m run
- - 5 handstand push-ups
- - 10 kettlebell swings (moderate weight)
- - 5 overhead squats (light to moderate weight)
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of light cardio (jogging or cycling)
- - 3 rounds of: 10 PVC pass-throughs, 10 shoulder dislocates, 10 scapular push-ups
Recovery
- - 5-10 minutes of light stretching focusing on shoulders, hips, and quads
- - Foam roll any tight areas especially upper back and hamstrings
Mobility
- - Hold a lunge position for 30 seconds each side
- - Perform thoracic spine rotations (10 each side)
- - Overhead shoulder stretches (30 seconds each arm)
Coaching Advice
Target time: Complete all 5 rounds in under 15:00
How to pace: Keep a steady pace on the runs, and break movements if needed to maintain form.
How to be competitive: Push your limits on the handstand push-ups, but do not compromise technique. If necessary, modify to pike push-ups or use a box.
What you should feel: Should feel challenged but not overwhelmed; expect a burn in the shoulders and legs but maintain control and good mechanics throughout.
Coach Note
This AMRAP is designed to build your confidence with overhead movements while also providing a solid conditioning workout. Focus on quality over quantity throughout each repetition to align with the block focus on overhead confidence. Pacing should allow you to finish feeling accomplished but not exhausted, setting you up well for the upcoming test.