Apr 15, 2026
No Equipment Athlete
Core Progression and Conditioning
Main WOD
- - 20x mountain climbers
- - 15x V-ups
- - 30sec side plank hold (each side)
- - 5min easy run
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5min light jogging
- - 10x bodyweight squats
- - 10x push-ups
- - 10x bear crawls (5m forward, 5m backward)
- - 3 rounds of 30sec hollow body hold, 30sec rest
Recovery
- - 5min gentle stretching focusing on core and lower back
Mobility
- - 5min standing forward fold
- - 5min cat-cow sequence
- - 5min child's pose
Coaching Advice
Target time: Complete 5 rounds.
How to pace: Maintain a steady rhythm throughout the workout; avoid sprinting all out to conserve energy for later rounds.
How to be competitive: Push to maintain form and intensity, aiming to exceed the targeted rounds while keeping core activation high.
What you should feel: Expect to feel a solid burn in the core during the abdominal work, and some fatigue during the run; should feel energized post-workout due to the conditioning effect.
Coach Note
Aim to focus on quality core movements and maintain running form; the challenge lies in balancing intensity with quality to support core strength development this block. Progress should be evident through the number of rounds completed over time.