May 25, 2026
Everyday Athlete
Core Challenge Circuit
Main WOD
- - 10 Russian twists (with medicine ball)
- - 8 Plank to push-up positions
- - 10 V-ups
- - 12 Side plank hip dips (6 per side)
- - 30 seconds Hollow hold
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light jogging or cycling
- - Dynamic stretches: arm circles, leg swings, and hip openers for 5 minutes
- - Core activation drills: 10 bird dogs, 10 dead bugs, and 10 glute bridges
Recovery
- - 5 minutes of gentle static stretching focusing on core and lower back
- - 2 minutes deep breathing and relaxation in a seated position
Mobility
- - Thoracic spine mobility: 10 rotations each side
- - Cat-Cow stretch for 2 minutes
- - Hip flexor stretch: 30 seconds each side
Coaching Advice
Target time: Complete all 5 rounds in under 15:00
How to pace: Settle into a steady rhythm that allows you to complete each round without falling off pace.
How to be competitive: Aim to perform each movement with perfect form while maintaining a quick tempo; challenge yourself with the speed of transitions.
What you should feel: You should feel engaged throughout your core, with a light burn, especially during hollow holds and V-ups. After the session, feel energized and aware of your core stability.
Coach Note
This workout emphasizes core durability with a mix of stability, controlled movements, and coordination. It supports the current block’s focus on building a resilient core through moderate loading and volume.