Apr 4, 2026
No Equipment Athlete
No Gear Grinder
AMRAPTime Cap: 20:00
Main WOD
- - 16 Air Squats
- - 12 Push-Ups
- - 200m Run
Week 1 • Block 1 (Week 1/4) • Training Day
This Week's Focus
Bodyweight Leg Strength
Warm-Up
- - 5 min brisk walk
- - 2 rounds: 10 air squats, 8 walkouts, 100m easy run
Recovery
- - 5 min easy walk
- - Legs-up breathing for 2 min
Mobility
- - Ankle dorsiflexion rocks 60s/side
- - Child's pose lat stretch 60s/side
Coaching Advice
Target time: Finish before the 20:00 time cap.
How to pace: Open with controlled effort, then settle into sustainable pacing.
How to be competitive: If competing, transition quickly and push final third while preserving movement quality.
What you should feel: Expect rising breathing demand with manageable muscular fatigue.
Coach Note
Keep movement quality high while holding even run splits.