May 26, 2026
No Equipment Athlete
Running Economy and Bodyweight Progression Workout
Main WOD
- - 800m run (focus on maintaining an even pace)
- - 15 bodyweight squats (slow and controlled)
- - 15 push-ups (standard or on knees)
- - 15 lunges per leg (ensure proper form)
- - Repeat for 3 rounds with no rest
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes light jogging
- - Dynamic stretches: leg swings, high knees, butt kicks (30 seconds each)
- - Drills: A-skips, B-skips, karaoke (50 meters each)
Recovery
- - 5-10 minutes walking to lower heart rate
- - Static stretching focusing on legs and core (hold each stretch for 30 seconds)
- - Deep breathing exercises
Mobility
- - Hip openers (1 minute on each side)
- - Ankle circles (1 minute each direction)
- - Lower back twists (1 minute per side)
Coaching Advice
Target time: Finish under 15:00
How to pace: Start conservatively on the run to maintain form throughout the workout.
How to be competitive: Aim to push your pace slightly while maintaining control in the bodyweight movements to gain an edge.
What you should feel: You should feel a good steady effort during the run, followed by a strong muscle burn but maintaining form in the bodyweight exercises.
Coach Note
This workout focuses on building running economy through structured intervals while integrating bodyweight movements to enhance muscular endurance. The objective is to control pacing, ensure proper running form, and promote a smooth transition into strength work without weights, supporting the block's focus on gradual progression and aerobic capacity.