Jun 1, 2026
No Equipment Athlete
Bodyweight Economy Intervals
Main WOD
- - 1 minute of high knees
- - 1 minute of push-ups
- - 1 minute of bodyweight squats
- - 1 minute of plank hold
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 10 minutes easy jog
- - Dynamic stretches (leg swings, arm circles, lunges)
- - 2 sets of: 5 push-ups, 10 air squats, 15 mountain climbers
Recovery
- - 5 minutes of walking to lower heart rate
- - 2-3 minutes of deep breathing
- - Gentle static stretching focusing on legs and shoulders
Mobility
- - Hip flexor stretches (30 seconds each side)
- - Standing calf stretches (30 seconds each side)
- - Shoulder rolls (30 seconds forward and 30 seconds backward)
Coaching Advice
Target time: Complete all 8 rounds.
How to pace: Aim for a steady pace, not going all out in the first few rounds to conserve energy for all intervals.
How to be competitive: Focus on maintaining form while trying to increase intensity during each round. Aiming for the same number of reps each minute is key to being competitive.
What you should feel: You should feel your heart rate elevate during high knees and be mildly challenged in push-ups and squats. After finishing, you should feel pleasantly fatigued with a sense of accomplishment.
Coach Note
This workout emphasizes running economy by integrating bodyweight movements for conditioning. The EMOM structure allows for focused bursts that mimic the energy systems used in running. Maintain posture and technique throughout all movements to support running mechanics as the block focuses on enhancing running efficiency.