Jun 29, 2026
No Equipment Athlete
Explosive Step-Up Circuit
Main WOD
- - 10 box jumps (use a sturdy surface)
- - 15 explosive step-ups (each leg, alternating)
- - 20 Russian twists (slow and controlled)
- - 400m run focusing on form
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 mins light jog to elevate heart rate
- - Dynamic stretching: high knees, butt kicks, leg swings (10 each side)
- - 5x10 bodyweight squats
- - 3x5 broad jumps to prepare for explosive movements
Recovery
- - 5 mins walk to bring heart rate down
- - Static stretching: hamstrings, quads, hip flexors, shoulders (30 seconds each)
Mobility
- - Foam roll calves and quads (if possible)
- - Ankle and hip mobility drills (5 minutes)
- - Wrist circles and shoulder pass-throughs (2 minutes)
Coaching Advice
Target time: Finish under 12:00
How to pace: Maintain a steady, controlled pace on the step-ups to maximize explosiveness without sacrificing form.
How to be competitive: Push for unbroken sets on the box jumps and step-ups to maintain a rhythm and challenge your endurance.
What you should feel: Expect to feel your heart rate rising quickly – a healthy burn in your legs throughout. Post workout, you should feel invigorated but slightly fatigued.
Coach Note
This workout emphasizes quick transitions and explosive movements, aligning with the current block’s focus on jumping and stiffness. Keeping a brisk pace is essential for building both power and endurance.