Apr 16, 2026
No Equipment Athlete
Core Endurance Circuit
Main WOD
- - 20 Walking Lunges (10/leg)
- - 30-second Plank Hold
- - 10 Burpees
- - 30-second Side Plank (15 seconds per side)
- - 200-meter Run
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 Minute Easy Jog
- - Dynamic Leg Swings (front-to-back, side-to-side)
- - 10 Bodyweight Squats
- - 10 Plank Shoulder Taps
- - 5 Inch Worms
Recovery
- - 5 Minutes of Rest between Rounds
- - Stay Hydrated
Mobility
- - Cat-Cow Stretch (1 minute)
- - Seated Forward Fold (1 minute)
- - Figure Four Stretch (1 minute per side)
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady rhythm, avoid sprinting the runs to conserve core strength throughout the workout.
How to be competitive: Aim to push your pace on the running segments while maintaining form in the bodyweight movements for maximal score.
What you should feel: You should feel engaged in your core, slightly breathless but not overwhelmed, and a good burn in your legs during the lunges and burpees.
Coach Note
This workout focuses on core strength and endurance through bodyweight movements. The running helps maintain the heart rate while the core exercises reinforce stability. The 15-minute time cap encourages repeatability and pacing awareness, essential for upcoming tests.