Apr 10, 2026
No Equipment Athlete
Core Strength Long Piece
Main WOD
- - 20 plank to push-up transitions
- - 30 mountain climbers (count 1 for each leg)
- - 15 hollow body holds (10 seconds each)
- - 20 alternating lunges (10 each leg)
- - 500m run
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 minutes of jogging to elevate heart rate
- - Dynamic stretches: high knees, butt kicks, and leg swings for 5 minutes
- - Core activation: 10 plank shoulder taps and 10 v-ups (2 sets)
Recovery
Mobility
Coaching Advice
Target time: Complete all 5 rounds in under 25:00
How to pace: Aim for a steady pace during core movements and control your breathing.
How to be competitive: Push for quicker transitions and maintain a strong run pace to stay ahead. Aim to minimize rest during core movements.
What you should feel: You should feel an increased heart rate and muscle fatigue but maintain control and form. Post-workout, expect a sense of accomplishment and tiredness in the core.
Coach Note
Focus on quality movement and control. The intention is to build core strength and endurance in a longer piece without testing today, preparing for later benchmarks.