Jun 23, 2026
No Equipment Athlete
Aerobic Jump Boost
Main WOD
- - 10 box jumps (or stair jumps)
- - 15 push-ups
- - 200m run
- - 12 tuck jumps
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5-minute easy jog or brisk walk
- - Dynamic stretches: leg swings, arm circles, torso twists
- - 3 rounds of: 10 air squats, 10 jumping jacks, 10 lunges (5 each leg)
Recovery
- - 5-minute slow jog or walk
- - Static stretching focusing on quads, hamstrings, and calves for 5 minutes
Mobility
- - Hip openers: 30 seconds each side
- - Ankle mobility drills: 1 minute each foot
- - Thoracic spine rotation: 1 minute each side
Coaching Advice
Target time: Complete 3 rounds in 18:00
How to pace: Maintain a steady pace throughout, aiming to minimize rest between movements to keep the heart rate elevated.
How to be competitive: Aim to push the pace on the runs and minimize transition times, challenge yourself to perform the box and tuck jumps explosively.
What you should feel: You should feel challenged but capable. Your heart rate should be elevated, and you may experience burning in your legs during jumps, with a sense of accomplishment post-workout.
Coach Note
This workout introduces controlled explosive movements, critical for developing jumping and stiffness qualities. Be mindful of your landing mechanics and ensure soft landings during jumps. Focus on aerobic capacity during runs, pushing your limits within safe execution to support overall fitness during this block.