Apr 16, 2026
Everyday Athlete
Mixed-Modal Overhead Session
Main WOD
- - 15 overhead dumbbell thrusters (moderate weight)
- - 20 box step-ups (24/20 in)
- - 15 kettlebell swings (moderate weight)
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of light rowing to elevate heart rate
- - Dynamic stretches including arm circles and torso twists
- - 3 rounds of: 10 PVC pass-throughs, 10 shoulder dislocates, and 10 air squats
Recovery
- - 5 minutes of light walking or cycling to lower heart rate
- - Stretch shoulders and quads with static holds for 30 seconds each
Mobility
- - Shoulder mobility with a band for 5 minutes
- - Hip flexor stretch for 1 minute each side
- - Ankle mobility exercises including calf raises for 2 minutes
Coaching Advice
Target time: Complete all 5 rounds
How to pace: Maintain a steady pace; aim for consistent effort across rounds without burning out early.
How to be competitive: To be competitive, focus on maintaining unbroken sets on thrusters and swings. Aim to minimize transition time for maximum rounds.
What you should feel: You should feel a sustained challenge in your shoulders and legs, with increased heart rate. After the workout, expect to feel a sense of accomplishment with some muscle fatigue but not overexerted.
Coach Note
Focus on sustainable volume with an emphasis on overhead positions. The combination of movements ensures the athlete builds confidence with the overhead position while keeping intensity manageable. This session preps for the upcoming test without pushing beyond capacity, ensuring both practice and recovery ahead of testing.