May 21, 2026
No Equipment Athlete
Threshold Repeat Session
Main WOD
- - 1 minute of high knees
- - 1 minute of rest
- - 1 minute of mountain climbers
- - 1 minute of rest
- - 1 minute of lateral lunges
- - 1 minute of rest
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes brisk jog to elevate heart rate
- - Dynamic stretches: leg swings, arm circles (30 seconds each arm/leg)
- - 10 bodyweight squats
- - 10 lunges (5 each leg)
- - 2 minutes of skipping to improve coordination
Recovery
- - Walk for 5 minutes to bring heart rate down
- - Hydrate with water
- - Stretch major muscle groups, focus on hamstrings and quads
Mobility
- - Hamstring stretch (30 seconds each leg)
- - Hip flexor stretch (30 seconds each leg)
- - Upper body twist (30 seconds)
- - Ankle mobility drills (30 seconds each foot)
Coaching Advice
Target time: Complete all 5 rounds within 10:00
How to pace: Aim for a steady pace during each minute, allowing you to maintain effort through the session.
How to be competitive: To be competitive, push the pace slightly on high knees and mountain climbers each round, while maintaining quality form throughout.
What you should feel: Expect your heart rate to elevate, moderate to high effort during work periods, with a sense of fatigue on the last intervals, but should recover quickly during rests.
Coach Note
This workout emphasizes running economy by combining bodyweight movements that reinforce good mechanics and threshold efforts. The EMOM format helps develop repeatability, foundational for improving running economy in subsequent stages of this block.