Jun 15, 2026
Everyday Athlete
Core Resilience Conditioning
Main WOD
- - 20 Russian twists (with or without weight)
- - 15 sit-ups
- - 10 V-ups
- - 30 seconds of plank hold
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light cardio (jogging or cycling)
- - 3 rounds of dynamic stretches: 10 arm circles, 10 leg swings (each leg), 5 inchworms
- - 2 rounds of 10 bird-dogs (5 per side), 10 glute bridges
Recovery
- - 5-10 minutes of walking to lower heart rate
- - Foam roll major muscle groups for 5 minutes
Mobility
- - 10 minutes of targeted core stretching: cobra stretch, seated forward bend, side stretches
Coaching Advice
Target time: Complete all 4 rounds within 18:00
How to pace: Aim for a steady pace that allows you to maintain form through the rounds.
How to be competitive: To be competitive, try to keep your transitions quick and rest minimally between movements.
What you should feel: You should feel challenged but not overstressed; expect to feel a strong engagement in your core throughout the workout.
Coach Note
Focus on quality movement patterns and maximizing core engagement throughout the workout. This AMRAP emphasizes core durability, aligning with the training block's intent. Aim for a sustainable volume, increasing intensity as you feel comfortable without compromising form.