Apr 11, 2026
No Equipment Athlete
Core Strength Recovery and Movement
Main WOD
- - Plank (30 seconds)
- - Lateral Lunges (10 per side)
- - Superman holds (30 seconds)
- - Side Plank (20 seconds per side)
- - Reverse Crunches (10 repetitions)
Week 15 • Block 4 (Week 3/4) • Optional Day
This Week's Focus
Core Strength
Warm-Up
- - 5 minutes of light jogging or brisk walking
- - 15 jumping jacks
- - 10 bodyweight squats
- - 10 arm circles (5 forward, 5 backward)
Recovery
- - 5 minutes of walking to bring heart rate down
- - Stretch arms overhead and side-body stretches (1 minute each)
- - Cat-Cow stretches (1 minute)
Mobility
- - Hip circles (1 minute each direction)
- - Seated forward fold (1 minute)
- - Child's pose (1 minute)
Coaching Advice
Target time: Complete 4 rounds within the time limit.
How to pace: Maintain a steady, controlled pace throughout, focusing on form over speed.
How to be competitive: Try to maintain smooth transitions between movements and reduce rest time to get in more rounds.
What you should feel: Should feel engaged in the core with a slight burn during holds; you should be able to manage your breathing and feel loose after the workout.
Coach Note
Focus on maintaining core stability and form throughout each movement. This workout aims to enhance core strength and recovery, supporting your adaptation during this build block. Keep intensity low to aid recovery while still challenging your core musculature.