Jun 15, 2026
No Equipment Athlete
Bodyweight Conditioning Ladder
Main WOD
- - 10 Push-Ups
- - 10 Squats
- - 10 Alternating Lunges
- - 200m Run
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes of dynamic stretching focusing on legs and hips
- - 3 rounds of 30 seconds high knees, 30 seconds butt kicks, 30 seconds arm circles
Recovery
- - 5 minutes of walking to bring heart rate down
- - Hydrate with water
Mobility
- - 10 minutes of hip flexor stretches
- - 5 minutes of calf stretches
- - 5 minutes of torso twists to improve spinal mobility
Coaching Advice
Target time: Complete all 4 rounds under 24:00
How to pace: Start at a steady pace to maintain form; aim to push the last few rounds for a faster finish.
How to be competitive: To be competitive, focus on minimizing rest between movements and maintaining a consistent running pace. Aim to keep the pace steady for the run between circuits.
What you should feel: The goal is to feel a challenge without compromising form; you should be breathing heavily but able to maintain the movements throughout.
Coach Note
This workout primes your body for running economy by combining bodyweight movements with running to enhance cardiovascular fitness. Emphasizing continuous movement helps improve running economy through built-in fatigue management.