Apr 21, 2026
No Equipment Athlete
Core Capacity Builder
AMRAPTime Cap: 15:00
Main WOD
- - 15 glute bridges
- - 10 push-ups
- - 20 mountain climbers (10 per side)
- - 30 seconds hollow hold
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 min easy jog to elevate heart rate
- - 10 dynamic leg swings each side (front to back)
- - 10 arm circles (5 small to large forward and backward)
- - 10 torso twists, slow to engage core
Recovery
- - 5-10 minutes walking to lower heart rate
- - 2-3 minutes deep breathing, focus on exhaling slowly
- - Gentle seated forward bend stretching lower back
Mobility
- - Cat-cow stretch for spine flexibility, 5 reps
- - Kneeling hip flexor stretch, hold each side for 30 seconds
- - Pigeon pose for glutes, hold each side for 30 seconds
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady pace throughout, aiming to complete 3+ rounds.
How to be competitive: Push for minimal rest between movements, aiming for efficiency.
What you should feel: You should feel engaged throughout the core and some fatigue by the end of the workout.
Coach Note
This workout focuses on building aerobic capacity and core strength. Maintain a controlled pacing to enhance endurance. The combination of movements aids in developing bodyweight proficiency while preparing for test conditions in upcoming weeks.