Apr 18, 2026
Everyday Athlete
Aerobic Recovery Flow
Main WOD
- - 800m easy run
- - 20 wall balls (14/10 lbs)
- - 15 kettlebell swings (medium load)
- - 10 overhead plate walking lunges (10/5 lbs)
Week 16 • Block 4 (Week 4/4) • Optional Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 10 minutes of light jogging or brisk walking
- - Dynamic stretching focusing on shoulders and hips (arm circles, leg swings)
- - 2 rounds of 5 overhead lunges (lightweight or bodyweight) and 5 inchworms to plank
Recovery
- - 5-10 minutes of gentle walking or light cycling
- - Stretch out major muscle groups used: quads, hamstrings, shoulders
- - 2-3 minutes of deep breathing to relax
Mobility
- - Shoulder dislocates with a band (10 reps)
- - Ankle circles (10 each direction)
- - Hip flexor stretches with a reach overhead (each side for 30 seconds)
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a conversational pace; this is not intended to be high intensity.
How to be competitive: Focus on controlled movements and consistency; try to keep transitions smooth and steady between exercises.
What you should feel: You should feel a light burn during the overhead movements but primarily a sense of flow and ease throughout the workout; finishing should leave you energized, not drained.
Coach Note
This workout supports overhead confidence by incorporating all overhead movements within a light aerobic context. The pacing should be comfortable to allow for recovery while still promoting blood flow and adaptation. Focus on mechanics, especially on the overhead plate lunges to build confidence in positioning.