Jun 24, 2026
Everyday Athlete
Running Skill and Conditioning Circuit
Main WOD
- - 12-minutes of running (alternating between easy pace and moderate pace every 2 minutes)
- - Every 3 minutes: 10 box jumps and 15 kettlebell swings
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5 minutes of light jogging to gradually increase heart rate
- - Dynamic stretches: leg swings, hip circles, and arm circles (30 seconds each)
- - 3 rounds of: 10 bodyweight squats, 10 push-ups, 10 lunges
Recovery
- - 5 minutes of walking at a relaxed pace to gradually lower heart rate
- - 3-5 minutes of light stretching focusing on legs and back
Mobility
- - Hip flexor stretches (30 seconds per side)
- - Hamstring static stretch (30 seconds per side)
- - Calf stretch against wall (30 seconds per side)
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Focus on maintaining a consistent pace, shifting gears between easy and moderate intensity with each interval.
How to be competitive: Strive to keep the closest pace to your moderate run speed on the alternating intervals and aim to minimize rest on the box jumps and kettlebell swings.
What you should feel: During the run, aim for slightly out of breath but sustainable effort; after completion, expect to feel pleasantly challenged with a slight muscle fatigue from the box jumps and swings.
Coach Note
This workout emphasizes running capacity and skills relevant to the block focus while introducing moderate conditioning work with practical movements. The alternating pacing mimics the demands of running while helping to develop endurance and strength, setting a solid foundation for the upcoming weeks.