Jun 10, 2026
No Equipment Athlete
Running Mechanics and Conditioning Circuit
Main WOD
- - 20 seconds of Bear Crawl (forward and backward)
- - 40 seconds of Jump Squats
- - 20 seconds of Plank to Push Up
- - 40 seconds of Lateral Bounds
- - 20 seconds of Mountain Climbers
- - 40 seconds of Skaters
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 min easy jog to elevate heart rate
- - 10 dynamic leg swings (each leg)
- - 10 arm circles (forward and backward)
- - 10 bodyweight lunges (5 each leg)
- - 5 minute skill work on high knees and butt kicks
Recovery
- - 5 minutes of walking cool down
- - 2 minutes of deep breathing and hydration
- - Stretch hamstrings, quads, and calves for 5 minutes
Mobility
- - 10 minutes of dynamic hip openers
- - 5 minutes of thoracic spine stretch
- - Calf stretches against a wall for 2 minutes per leg
Coaching Advice
Target time: Complete all movements within 24 minutes.
How to pace: Aim for a consistent effort throughout; avoid going all out on the first set.
How to be competitive: Focus on maintaining form; try to match or beat your numbers from previous sessions.
What you should feel: You should feel a steady burn in your legs but remain in control; expect slight fatigue without compromising form.
Coach Note
This workout incorporates bodyweight movements that mirror the requirements of running, maintaining focus on running economy. The interval structure encourages pace management while developing aerobic conditioning essential for improving endurance and efficiency in running mechanics as part of the current block.