Apr 13, 2026
No Equipment Athlete
Core Conditioning Challenge
Main WOD
- - 15 Push-ups
- - 20 Walking lunges
- - 10 V-ups
- - 5 Burpees
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 min light jog or brisk walk to raise heart rate
- - Dynamic stretches: Arm circles, leg swings, and torso twists (1 minute each)
- - 5 minutes of core activation: Plank holds (30 seconds), side plank (30 seconds each side), glute bridges (15 reps)
Recovery
- - 5 min light walk to bring heart rate down
- - Hydrate well after the session
- - Gentle static stretching focusing on chest, hips, and core (1 min each pose)
Mobility
- - Cat-Cow stretches (1 min total)
- - Seated forward fold (1 min)
- - Figure four stretch (1 min each side)
- - Supine spinal twist (1 min each side)
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady pace throughout; do not rush but keep moving consistently to manage fatigue.
How to be competitive: Aim to keep the movements smooth and efficient. Break down higher reps in advanced movements like V-ups if needed, but try to minimize rest time to stay competitive.
What you should feel: You should feel your core working hard throughout the session and maintain awareness of your body position. After the workout, expect a solid core burn but manageable fatigue.
Coach Note
Focus on quality movement and control rather than speed. This workout prioritizes core strength endurance with bodyweight movements in preparation for the upcoming test week while also enhancing stamina.