Jun 2, 2026
Everyday Athlete
Core Capacity Builder
Main WOD
- - 12 Hanging Knee Raises
- - 15 Push-ups (scale to knees if necessary)
- - 20 Double Unders (scale to singles if needed)
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light rowing at an easy pace
- - Dynamic stretches targeting core and hips (leg swings, torso twists)
- - 3 rounds of: 20 mountain climbers, 10 slow air squats, 10 plank shoulder taps
Recovery
- - 5-10 minutes of light jogging or cycling after workout
- - Gentle static stretching focusing on shoulders, core, and quads for 5 minutes
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Cat-cow stretch (10 repetitions)
- - Child's pose (hold for 1 minute)
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Aim for a steady, controlled pace, maintaining form each minute.
How to be competitive: Challenge yourself to keep transitions quick and maintain high quality reps, targeting unbroken sets.
What you should feel: You should feel a strong activation in your core with controlled breaths, leaving you slightly out of breath but not exhausted.
Coach Note
This workout emphasizes controlled movement patterns and sustained effort to build core durability. By maintaining a steady pace and focusing on form, you'll enhance your aerobic and interval capacity. The EMOM structure allows for sufficient recovery while maximizing core engagement, directly supporting your current block focus.