Jun 27, 2026
No Equipment Athlete
Active Recovery: Low-Intensity Stamina Session
Main WOD
- - 5 Burpees
- - 10 Jumping Jacks
- - 15 Bodyweight Squats
- - 20 Mountain Climbers
Week 26 • Block 7 (Week 2/4) • Optional Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 minutes easy jog to raise heart rate
- - Dynamic stretches for legs: leg swings, high knees, butt kicks (1 minute each)
- - 10 air squats
- - 10 walking lunges (5 each leg)
Recovery
- - 5 minutes light walk or jog
- - Static stretching: focus on hamstrings, quads, and calves (hold each for 30 seconds)
Mobility
- - 3 minutes of hip openers (1 minute each side)
- - 2 minutes of chest openers (1 minute each way)
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Maintain a steady pace throughout, avoiding burnout to keep heart rate manageable.
How to be competitive: Aim to keep your pace consistent across all rounds, with slight increases if you're feeling strong.
What you should feel: You should feel engaged but not overly fatigued; this is about building a base.
Coach Note
This session focuses on low-intensity moves to enhance stamina and promote recovery following strenuous weeks. Emphasizes body control and agility to assist with stiffness development while maintaining a moderate aerobic base without taxing the system.