Apr 8, 2026
No Equipment Athlete
Core Blast Conditioning
Main WOD
- - 1-minute plank hold
- - 20 mountain climbers (10 each leg)
- - 15 Russian twists (per side)
- - 30 seconds hollow body hold
- - 60 seconds of jogging in place
Week 14 • Block 4 (Week 2/4) • Training Day
This Week's Focus
Core Strength
Warm-Up
- - 5 minutes of light jogging or brisk walking
- - Dynamic stretches: arm circles, leg swings, high knees for 5 minutes
- - 3 rounds of: 10 jumping jacks, 5 inchworms, 10 bodyweight squats
Recovery
- - 5 minutes of walking to bring heart rate down
- - Static stretching: focus on core and back muscles, holding each stretch for 30 seconds
Mobility
- - 10 minutes of cat-cow movements
- - 5 minutes of seated forward fold
- - 10 minute of standing side bends
Coaching Advice
Target time: Complete all rounds in under 15:00
How to pace: Maintain a steady pace throughout the workout, focus on form over speed.
How to be competitive: To be competitive, push for a faster pace on the running in place and minimize transition time between exercises.
What you should feel: You should feel your core working throughout each movement, with a moderate increase in heart rate. After the workout, expect a solid burn in the core area and slight fatigue but feeling accomplished.
Coach Note
This workout emphasizes core strength while incorporating moderate conditioning elements to support building volume from the previous week. Focus on controlled, core-driven movements that maintain proper alignment. During the AMRAP, aim for a sustainable pace that allows you to complete all rounds effectively without compromising form.