Apr 14, 2026
No Equipment Athlete
Core Emphasis Interval Challenge
Main WOD
- - 15 plank shoulder taps
- - 10 jump squats
- - 20 mountain climbers (10 each leg)
- - 30 seconds hollow hold
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 min light jog
- - Dynamic stretches: leg swings, arm circles, and torso twists (10 each)
- - 2 rounds of 10 air squats and 5 push-ups
Recovery
- - 5 min walking or slow jogging to bring heart rate down
- - 3-5 min of focused breathing exercises
- - Light stretching: focus on the core, back, and legs
Mobility
- - Hip flexor stretch (30 seconds per side)
- - Cat-Cow stretch (1 min)
- - Child's pose (1 min)
Coaching Advice
Target time: Complete all 8 rounds under 15:00
How to pace: Maintain steady breathing; focus on form over speed.
How to be competitive: Aim to complete each movement within the first 40 seconds of each minute to allow recovery time.
What you should feel: Expect core activation throughout, with gradually increasing fatigue; should feel challenge without compromising form.
Coach Note
This EMOM is designed to develop core strength with aerobic capacity through controlled pacing. Keeping the movements functional and efficient aligns with the block's goals. Athletes should be strategic about their pacing to maintain quality throughout the repetitions.