Jun 26, 2026
No Equipment Athlete
Jumping Endurance Progression
Main WOD
- - 200m run
- - 20 jumping squats
- - 200m run
- - 15 tuck jumps
- - 200m run
- - 10 broad jumps
- - 200m run
- - 5 box jumps (use a stair or sturdy surface available)
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 10 minutes easy jogging to elevate heart rate
- - Dynamic stretches: leg swings, arm circles, and walking lunges for 5 minutes
- - 3 rounds of: 30 seconds high knees, 30 seconds butt kicks, 10 jumping jacks
Recovery
- - 5 minutes of walking to bring heart rate down
- - 15 minutes of light stretching focusing on legs and hips
Mobility
- - Foam roll for 5 minutes if available; focus on quads and hamstrings
- - Static stretches: standing quadriceps stretch, seated hamstring stretch, and couch stretch for 10 minutes
Coaching Advice
Target time: Complete all movements in under 16:00
How to pace: Maintain a steady, consistent pace on the runs; focus on quick transitions between movements.
How to be competitive: Aim to push the pace on each run while maintaining form in the jumps. Challenging yourself to complete all sets efficiently will give you an edge.
What you should feel: You should feel breathless during the runs but able to control your jumps. Post-workout, expect to feel a good muscle burn and slight fatigue, indicating effective training.
Coach Note
This workout emphasizes jumping mechanics and stiffness, crucial for improving vertical explosiveness while building endurance. The combination of running and jumping will enhance overall performance for future benchmarks.