Jun 16, 2026
Everyday Athlete
Endurance Circuit with Core Focus
EMOMTime Cap: 5 minutes
Main WOD
- - 10 Kettlebell Swings (moderate weight)
- - 15 Sit-ups
- - 20 Mountain Climbers (10 each leg)
- - 15 Russian Twists (with or without weight)
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light jogging or biking
- - Dynamic stretches: leg swings, arm circles, torso twists (1 minute each)
- - 2 rounds of: 10 bodyweight lunges, 10 push-ups, 20-second plank hold
Recovery
- - 5 minutes of light walking followed by complete cessation of activity
- - Hydrate well with water or electrolyte drink
- - Gentle static stretches focusing on the hip flexors, hamstrings, and lower back
Mobility
- - Cat-Cow stretch - 1 minute
- - Child's Pose - 1 minute
- - Seated Forward Bend - 1 minute
- - Pigeon Pose - 1 minute each leg
Coaching Advice
Target time: Complete all 4 rounds
How to pace: Maintain a steady effort throughout with controlled breathing.
How to be competitive: Try to complete each movement under 40 seconds to challenge yourself while maintaining form.
What you should feel: You should feel a work in your core and a good cardiovascular response; expect a light to moderate burn in your muscles.
Coach Note
This workout emphasizes aerobic conditioning while focusing on core durability. Maintaining core stability during dynamic movements will prepare you for the upcoming test. Pacing should feel sustainable but challenging.