Jun 18, 2026
No Equipment Athlete
Jump Progression and Run Intervals
Main WOD
- - 30 seconds jumping squats
- - 30 seconds rest
- - 30 seconds lateral jumps (side to side)
- - 30 seconds rest
- - 30 seconds tuck jumps
- - 30 seconds rest
- - 30 seconds high knees (running in place)
- - 30 seconds rest
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 minutes of light jogging to increase heart rate
- - Dynamic stretches: leg swings, high knees, butt kicks (30 seconds each)
- - 5 minutes of jumping jacks focusing on warm-up and rhythm
Recovery
- - 5 minutes of walking to bring heart rate down
- - Foam roll or stretch major muscle groups focusing on legs and hips
Mobility
- - Hip flexor stretch (30 seconds per side)
- - Quad stretch (30 seconds per side)
- - Calf stretch (30 seconds per side)
Coaching Advice
Target time: Complete all 8 rounds
How to pace: Maintain a steady, controlled pace during the jumps, aiming for quick transitions between exercises.
How to be competitive: Focus on maximizing the jump height and speed during the intervals. Aim for minimal rest to maintain intensity across all movements.
What you should feel: You should feel challenged but controlled, with a focus on powerful explosive movements and good form throughout. Post-workout, expect a sense of achievement and a slight burn in your legs.
Coach Note
Pacing should be consistent with a focus on explosiveness during jumps. This workout introduces key elements of jumping and stiffness while integrating running mechanics. Balanced effort across all movements promotes repeatability, in line with the block's aims.