Jun 4, 2026
No Equipment Athlete
Threshold Blast
Main WOD
- - 15 Push-ups
- - 30 Air Squats
- - 200m Run
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - Jog 10 minutes at an easy pace
- - Dynamic stretches: leg swings, arm circles, high knees for 5 minutes
- - Drills: A-skips, B-skips, and butt kicks for 5 minutes
Recovery
Mobility
- - Hip flexor stretch for 30 seconds each leg
- - Quad stretch for 30 seconds each leg
- - Torso twists for 1 minute
Coaching Advice
Target time: Complete all intervals in 18:00
How to pace: Aim for consistent effort across all intervals, adjusting to maintain quality movement.
How to be competitive: Focus on maintaining speed during runs and quick transitions between movements. Push your limits to improve your score each interval.
What you should feel: As you progress, you should feel a strong burn in your muscles, especially during the push-ups and squats. Post-workout, expect fatigue but a sense of accomplishment from your work.
Coach Note
Maintain steady pacing throughout the workout for each interval to help improve running economy and bodyweight movement efficiency. This session is a peak workload designed to enhance your threshold capacity before testing next week.