Apr 22, 2026
No Equipment Athlete
Core Strength Conditioning Circuit
Main WOD
- - 15 hollow holds (20 seconds each)
- - 10 single-leg deadlifts (5 each leg)
- - 20 mountain climbers
- - 30 seconds of plank with shoulder taps
- - 7 broad jumps
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 minutes of dynamic stretching focusing on hip openers and shoulder mobility
- - 2 rounds of: 10 air squats, 10 push-ups, 30-second high knees
Recovery
- - 5 minutes of walking to lower heart rate
- - 3 minutes of deep breathing, focusing on diaphragm engagement
Mobility
- - 10 minutes of foam rolling focusing on lower back, glutes, and hamstrings
- - 5 minutes of static stretching for the core (cobra and seated forward fold)
Coaching Advice
Target time: Complete all 5 rounds.
How to pace: Focus on a steady and manageable pace that allows you to maintain form without rushing through the movements.
How to be competitive: Aim to keep transitions smooth between exercises and challenge yourself to add a few more reps each round while maintaining technique.
What you should feel: You should feel your core engaged and challenged throughout, with a burn in your abs and a good stretch in your muscles; after the workout, expect a sense of accomplishment and fatigue in the core.
Coach Note
This workout focuses on core strength and conditioning, aligning with the block's focus for deloading and priming the body for the upcoming test. The combination of gymnastics skills and moderate conditioning work will enhance your bodyweight proficiency while improving running mechanics through core engagement. Maintain a steady pace throughout to ensure you can complete all movements with good form.