May 22, 2026
Everyday Athlete
Core Stability Challenge
ForTimeTime Cap: 15:00
Main WOD
- - 500m Row
- - 20 Plank Shoulder Taps
- - 15 Dead Bugs (each side)
- - 10 Hollow Rocks
- - 20 Russian Twists (10 each side)
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 min light cardio (jogging or cycling)
- - 10 arm circles forward and backward
- - 10 leg swings front to back (each leg)
- - 10 cat-cow stretches
- - 10 bodyweight squats
Recovery
Mobility
- - 2 min Child's Pose
- - 2 min Seated Forward Bend
- - 2 min Piriformis Stretch (each side)
- - 2 min Cobra Stretch
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady pace throughout; do not rush.
How to be competitive: Try to keep rest minimal between movements to maximize efficiency.
What you should feel: You should feel engaged in your core and maintain control; expect some muscle fatigue but no sharp pain.
Coach Note
This workout emphasizes core durability through varied movements. It encourages sustainable volume and quality movement, aligning with the block's focus on building core strength. Maintain consistent effort without compromising technique.