Jun 18, 2026
Everyday Athlete
Running Capacity Circuit
Main WOD
- - 800m run at a steady pace
- - 20 wall balls (20/14 lbs)
- - 400m run at a faster pace
- - 10 push-ups
- - 800m run at aerobic pace
- - 20 kettlebell swings (moderate weight)
- - 400m run at all-out effort
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5 minutes light jog
- - Dynamic stretches focusing on hips and legs
- - Short acceleration runs (3 x 30m) at increased intensity
Recovery
Mobility
Coaching Advice
Target time: Complete all segments in under 20:00.
How to pace: Start steady on the 800m runs, then increase effort for the 400m runs, looking to push the last segment.
How to be competitive: To be competitive, aim for consistent split times on each run; push the transitions quickly.
What you should feel: You should feel challenged but controlled. Aim for a burn in the legs during the runs and a nice pump during the wall balls and swings.
Coach Note
This workout emphasizes running capacity along with functional movements, supporting the focus of building aerobic endurance while incorporating moderate loading for strength. Proper pacing is crucial, especially on the running segments, to maintain quality and avoid early fatigue.