Jun 17, 2026
No Equipment Athlete
Bodyweight Skill and Conditioning Circuit
Main WOD
- - 10 Handstand push-ups (or pike push-ups)
- - 15 Air squats
- - 200m Run
- - Plank hold (30 seconds)
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minute light jog
- - Dynamic stretches: leg swings, arm circles, high knees, butt kicks (1 minute each)
- - 5 minutes of mobility work focusing on hip openers and ankle flexibility
Recovery
- - 5-10 minutes of walking to cool down
- - Static stretches focusing on the legs and shoulders
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Shoulder dislocators with a towel (1 minute)
- - Ankle mobility drill (1 minute)
Coaching Advice
Target time: Complete all 12 rounds with a steady pace.
How to pace: Aim for consistent effort throughout, focusing on breath control especially during the run.
How to be competitive: Try to maintain the same number of repetitions each minute, pushing to increase speed on the runs.
What you should feel: You should feel a steady burn in your muscles without reaching complete fatigue; after the workout, you should feel worked but energized.
Coach Note
This EMOM workout focuses on skill and positional work with bodyweight exercises to enhance your running economy. A steady pace with intentional effort will keep the heart rate in a good zone without contributing to fatigue before the upcoming test.