May 27, 2026
No Equipment Athlete
Running Economy Skill and Conditioning
Main WOD
- - 3 rounds of:
- - - 10 air squats
- - - 10 push-ups (knee or standard)
- - - 30-second single-leg balance (15 seconds each leg)
- - - 20 mountain climbers
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 10-minute easy jog to elevate heart rate
- - Dynamic stretches: leg swings, arm circles (2 minutes each)
- - 3 sets of 5 inchworms with a push-up
- - 3 sets of 5 broad jumps with a focus on landing mechanics
Recovery
Mobility
Coaching Advice
Target time: Finish under 12:00
How to pace: Maintain a steady pace, focusing on form rather than speed during movements.
How to be competitive: Aim for a fluid transition between exercises to minimize rest and keep your heart rate elevated; challenge yourself on the single-leg balance.
What you should feel: You should feel engaged and stable during balance positions, and mildly out of breath during conditioning. Post-workout, expect light fatigue in your muscles but energized overall.
Coach Note
This workout emphasizes bodyweight movements that reinforce proper running mechanics while enhancing overall fitness. The air squats and push-ups build strength and endurance, directly supporting running economy. The balance work is crucial for stability, especially for running form during longer distances.