Jun 19, 2026
No Equipment Athlete
Jump Stiffness Flow and Run
Main WOD
- - 400m run (focus on rhythmic breathing)
- - 3 rounds of 10 jumping squats (focus on control and landing soft)
- - 20 mountain climbers (explosive pace)
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 min dynamic stretching (arm circles, leg swings, hip circles)
- - 5 min jogging at an easy pace
- - 3 rounds of: 10 air squats, 10 jumping jacks, 10 lunges
Recovery
- - 5 min walking to lower heart rate
- - 3-5 min light stretching focusing on legs and hips
Mobility
- - 10 min of downward dog to cobra flow (10 reps)
- - Hip flexor stretch (hold 30 seconds each side)
- - Ankle mobility drills (15 reps each ankle)
Coaching Advice
Target time: Finish under 15:00
How to pace: Start at a sustainable pace for the run, gradually increase intensity during the jumping drills.
How to be competitive: Aim to minimize rest between movements and keep transitions quick to maximize efficiency.
What you should feel: Expect to feel a strong cardio burn during the running and a bit of muscle fatigue during the jumping sections; you should feel energized afterward.
Coach Note
This workout emphasizes jumping and stiffness, aligning with the block focus. The 400m run ensures athletes maintain running mechanics while being mindful of fatigue. The jumping squats help develop body control and landing stiffness, necessary for jumping progressions in upcoming sessions.