Apr 18, 2026
No Equipment Athlete
Core Aerobic Recovery Circuit
Main WOD
- - 10 plank shoulder taps
- - 30 second hollow hold
- - 15 superman extensions
- - 15 bodyweight lunges (alternating)
Week 16 • Block 4 (Week 4/4) • Optional Day
This Week's Focus
Core Strength
Warm-Up
- - 5 minutes light jogging to elevate heart rate
- - 3 rounds of 10 arm circles (forward and backward)
- - 20 second side lunges (10 per side)
- - 10 dynamic hip flexor stretches (5 per side)
Recovery
- - 5-10 minutes light stretching focusing on the core and hips
- - Foam rolling for back and legs (if available)
Mobility
- - Cat-Cow stretches (2 minutes)
- - Seated forward fold (2 minutes)
- - 90/90 hip stretch (2 minutes per side)
Coaching Advice
Target time: Complete all rounds in under 20:00.
How to pace: Maintain a steady pace, focusing on form over speed.
How to be competitive: Aim to keep transitions between movements smooth and controlled; challenge yourself to increase reps each round if possible.
What you should feel: You should feel your core working throughout the movements; aim for a moderate burn without straining.
Coach Note
Focus on maintaining form over speed. This workout is designed to enhance core strength while allowing for active recovery, helping adapt to the core strength focus of the block without overexertion. Keep the intensity low to support recovery while reinforcing core activation. Aim for a smooth volume of work in each movement and a controlled pace throughout the workout.