Apr 13, 2026
Everyday Athlete
Overhead Confidence Builder
Main WOD
- - 10 Push Press (moderate load)
- - 15 Kettlebell Swings (American)
- - 20 Box Jumps or Step-Ups
- - 200m Run
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of dynamic stretching focusing on shoulders, hips, and ankles.
- - 3 rounds of 10 PVC pass-throughs, 10 overhead squats with an empty bar, and 10 arm circles (5 forward, 5 backward).
Recovery
- - 5 minutes of light jogging or walking
- - Stretch shoulders and hip flexors for 5 minutes post-workout.
Mobility
- - Shoulder dislocates with a band for 2 minutes.
- - Cat-Cow stretches for spinal movement for 2 minutes.
- - Pigeon stretch to open hips for 3 minutes per side.
Coaching Advice
Target time: Finish under 12:00
How to pace: Start with a moderate pace on the Push Press, and maintain control during the Kettlebell Swings and Box Jumps.
How to be competitive: Aim to push through the transitions quickly and maintain a steady grip on the kettlebell to minimize rest times.
What you should feel: The athlete should feel challenged but capable, with a pump in the shoulders during the push presses and a good cardiovascular burn during the run.
Coach Note
Focus on controlling the movement quality of each rep, especially during the overhead movements. This workout aims to build confidence overhead while maintaining good form under moderate workload. Each element supports the block's focus on overhead confidence.