Apr 10, 2026
Everyday Athlete
Endurance Overhead Work
Main WOD
- - 3 rounds for time: 15 overhead presses (moderate weight)
- - 20 jumping jacks
- - 15 kettlebell swings (moderate weight)
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of dynamic stretching focusing on shoulders and hips
- - 10 PVC pipe overhead presses
- - 5 inchworms to push-up position
- - 10 shoulder pass-throughs with resistance band
- - 5 overhead squats with light weight (empty bar if possible)
Recovery
- - 5-10 minutes of light jogging or walking to bring heart rate down
- - Stretch shoulders and triceps with doorway stretches
Mobility
- - 5 minutes of thoracic spine opener stretches
- - 2 minutes of cat-cow stretch
- - 5 minutes of child’s pose to deep squat transitions
Coaching Advice
Target time: Finish under 12:00
How to pace: Steady and controlled; break up sets of overhead presses if needed to maintain good form.
How to be competitive: Aim to maintain a consistent pace throughout; push to hit your target time by managing your rest effectively and minimizing downtime between movements.
What you should feel: Expect to feel a good burn in your shoulders and core; should be challenging but manageable, finishing with a sense of accomplishment and fatigue.
Coach Note
This workout emphasizes overhead confidence through sustained volume with a focus on quality movement under moderate loading. Emphasizing good form allows for sustainable progress while preparing for upcoming benchmarks without the pressure of a test day.