May 29, 2026
No Equipment Athlete
Running Economy Endurance Circuit
Main WOD
- - 800m run at a steady pace
- - Plank hold for 30 seconds
- - 20 bodyweight squats
- - 20 mountain climbers (10 each side)
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes light jog to elevate heart rate
- - Dynamic stretches: leg swings, high knees, butt kicks (2 minutes each)
- - 3 rounds of 10 air squats and 10 lunges
Recovery
- - 5 minutes walking to reduce heart rate
- - Deep breathing for 2 minutes in a seated position
- - Foam roll quads and hamstrings for 5 minutes
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Standing quad stretch (30 seconds each side)
- - Calf stretch against a wall (30 seconds each side)
Coaching Advice
Target time: Complete all rounds in under 18:00
How to pace: Start at a moderate pace to build into the effort; aim for slightly faster than conversational during the runs.
How to be competitive: Focus on maintaining a consistent pace throughout all rounds. Look to speed up each successive run and minimize rest time.
What you should feel: You should feel a consistent effort, with slight fatigue setting in by the last segment. Post-workout, expect a sense of accomplishment and muscular challenge.
Coach Note
This workout challenges running economy and muscular endurance by combining running with bodyweight movements. It ensures continuous movement with minimal rest, emphasizing sustained effort and mechanics while building volume as part of the current block focus.