Apr 20, 2026
No Equipment Athlete
Core Conditioning Test Prep
Main WOD
- - 30 seconds plank hold
- - 15 Russian twists (each side)
- - 30 seconds mountain climbers
- - 15 reverse lunges (each leg)
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 minutes light jogging
- - 10 leg swings (each leg)
- - 10 arm circles (forward and backward)
- - 30 seconds of high knees
- - 30 seconds of butt kicks
Recovery
- - 5 minutes walking to lower heart rate
- - 3 minutes deep breathing in a seated position
- - Light stretching focusing on core, hips, and legs
Mobility
- - 5 minutes of cat-cow stretches
- - Hip flexor stretch (30 seconds each side)
- - Child’s pose (1 minute)
- - Seated forward bend (1 minute)
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Maintain a steady pace during each minute to ensure good form on all movements.
How to be competitive: Focus on maximizing your repetitions during the core movements while staying controlled. Challenge yourself to maintain pace despite fatigue and try to beat your previous rounds.
What you should feel: You should feel your core engaging during holds and twists, with a slight burn in your muscles. After finishing, expect to feel a good sense of accomplishment and mild fatigue in your core and legs.
Coach Note
This workout emphasizes core strength while integrating accessory conditioning to prepare for upcoming tests. Focus on technique and consistency over speed to ensure optimal core engagement. Stick to a one-minute cycle to maintain endurance but could increase reps if you're feeling strong. This precedes a deloading phase, so navigate effort levels to support recovery while encouraging performance.