Apr 7, 2026
No Equipment Athlete
Core Conditioning and Endurance Intervals
Main WOD
- - 10 push-ups
- - 15 mountain climbers
- - 20 flutter kicks
- - 1 min plank
Week 14 • Block 4 (Week 2/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 min light jog
- - Dynamic stretches: leg swings, torso twists, high knees (30 seconds each)
- - 2 rounds of: 10 bodyweight squats, 20 jumping jacks
Recovery
- - 3 min walk to lower heart rate
- - 3 min static stretching focusing on core and hips
Mobility
- - Cat-Cow stretch (1 min)
- - Seated forward fold (1 min)
- - Lying spinal twist (1 min each side)
Coaching Advice
Target time: Complete all 20 rounds.
How to pace: Aim for a steady pace, completing each movement with control rather than speed.
How to be competitive: Focus on maintaining a consistent rhythm while challenging yourself to complete the reps within the minute, aiming for minimal rest as you build confidence.
What you should feel: During the workout, you should feel a strong engagement in your core muscles and slight fatigue as you push through the intervals. After the workout, aim for a feeling of accomplishment and slight muscle soreness in the abdominals.
Coach Note
This workout emphasizes core strength and aerobic capacity by alternating bodyweight movements that target the core with short rest intervals. This builds endurance without equipment while supporting the block's focus on core strength and controlled pacing.