Jun 11, 2026
No Equipment Athlete
Threshold Conditioning Circuit
Main WOD
- - 400m run (at a moderate pace)
- - 15 push-ups
- - 20 walking lunges (10 each leg)
- - 30 seconds plank hold
- - 400m fast-paced run
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes easy jogging or brisk walking to elevate heart rate
- - Dynamic stretches: leg swings, arm circles, ankle circles (30 seconds each)
- - 10 bodyweight squats
- - 10 lunges (5 each leg)
- - 5 inchworms followed by a push-up
Recovery
- - 2 minutes of walking to lower heart rate after each round
- - Stretch hamstrings, quads, and shoulders for 5 minutes post-workout
Mobility
- - Foam roll calves and quads for 5 minutes.
- - Static stretching: pigeon pose, downward dog, and quadriceps stretch (hold each for 30 seconds)
Coaching Advice
Target time: Complete all 5 rounds in under 20:00
How to pace: Aim to run each 400m consistently with minimal variation in pace throughout the session.
How to be competitive: To push for a competitive edge, aim to hit the fast-paced run under 90 seconds and minimize rest between movements during the EMOM.
What you should feel: You should feel challenged but sustainable effort during the run segments, with a good muscle burn during bodyweight exercises; expect to be fatigued but energized at the end.
Coach Note
This workout builds running economy by repeating moderate and fast-paced runs, mixing in bodyweight exercises to increase heart rate and muscular endurance. Maintaining consistency in pace will promote better movement efficiency, critical for the upcoming test.