Jun 17, 2026
Everyday Athlete
Core Conditioning Circuit
Main WOD
- - 12 Hanging Knee Raises
- - 15 Box Jump Overs (24/20 inch)
- - 10 Hollow Rocks
- - 12 Toe-to-Bar
- - 15 Wall Balls (20/14 lb)
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)
- - Dynamic stretches focusing on hips, shoulders, and core (leg swings, arm circles, torso twists)
- - 3 rounds of: 10 air squats, 10 push-ups, 10 glute bridges
Recovery
- - 5-10 minutes of light walking to lower heart rate
- - Static stretching emphasizing core and hip flexors after the workout
Mobility
- - 5 minutes of foam rolling (focusing on back and hips)
- - 2 minutes of Cat-Cow stretches
- - 2 minutes of Child's Pose
Coaching Advice
Target time: Complete all 5 rounds or aim for 20 minutes of work.
How to pace: Maintain a steady pace to avoid burnout, aiming for consistency throughout the AMRAP.
How to be competitive: Push for unbroken sets on movements like the hanging knee raises and wall balls to maximize score.
What you should feel: You should feel challenged but in control; expect to be warmly fatigued with a strong emphasis on core engagement.
Coach Note
This workout supports core durability through various high-rep movements emphasizing core stability and engagement. Focus on form and controlled movement mechanics to promote sustainable progress. The combination of gymnastic movements and conditioning aids in building endurance while deloading the volume.