Jun 2, 2026
No Equipment Athlete
Aerobic Interval Challenge
Main WOD
- - 1 minute of bodyweight squats
- - 30 seconds of lunges (15 seconds each leg)
- - 1 minute of plank holds
- - 30 seconds of mountain climbers
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes of easy jogging to elevate heart rate
- - Dynamic stretches focusing on hip flexors, hamstrings, and calves (10 reps each)
- - High knees and butt kicks (30 seconds each)
Recovery
- - 5 minutes of walking or light jogging
- - Static stretching focusing on legs and back (hold each stretch for 20-30 seconds)
Mobility
- - Ankle mobility drills (5 minutes)
- - Hip openers (5 minutes)
Coaching Advice
Target time: Complete all 8 rounds under 16:00.
How to pace: Maintain a steady and controlled pace for all intervals; aim for a rhythm rather than a sprint.
How to be competitive: Stay consistent with your pacing and push the transitions between movements; try to maintain or increase your reps each interval for added competitiveness.
What you should feel: You should feel challenged but not overwhelmed. A steady effort that allows for breathing and form maintenance is key. Post-workout, you should feel a sense of accomplishment without excessive fatigue.
Coach Note
This workout builds aerobic and interval capacity while focusing on controlled pacing and bodyweight mechanics. The intervals emphasize running economy by engaging lower body muscles similar to running without the impact. Maintain focus on form, especially during bodyweight exercises, to ensure transferable benefits to running.