Apr 9, 2026
No Equipment Athlete
Core Strength Threshold Session
Main WOD
- - 15 mountain climbers (each leg)
- - 10 plank to push-up transitions
- - 15 reverse lunges (each leg)
- - 30 seconds plank hold
- - 100m run
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 minutes easy jog to raise heart rate
- - 10 dynamic leg swings (each leg)
- - 5 inchworms with a push-up
- - 10 air squats
Recovery
- - 5 minutes walking to bring heart rate down
- - 3 minutes stretching core and hip flexors
Mobility
- - 2 minutes of cat-cow stretch
- - 2 minutes of child's pose
- - 1 minute of seated forward fold
Coaching Advice
Target time: Complete all rounds in under 15:00
How to pace: Start each movement with controlled, steady pacing; aim for consistent effort across all rounds.
How to be competitive: To be competitive, maintain a steady rhythm and focus on quick transitions between movements, minimizing rest but ensuring form remains intact.
What you should feel: You should feel your core working intensely during the plank and transitions; expect some challenge from the lunges and a strong rhythm when running.
Coach Note
Focus on controlled movements to ensure good form throughout the workout, emphasizing core engagement during every movement. This session is designed to push your core capacity while allowing you to get your heart rate up. It aligns with the current block’s objective of building core strength and repeatability for future tests.