Jun 22, 2026
No Equipment Athlete
Jumping Stiffness Circuit
Main WOD
- - 20 Jump Squats
- - 15 Lateral Bounds (each side)
- - 20 High Knees (in place)
- - 10 Broad Jumps
- - 400m run
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 minutes easy jog
- - Dynamic stretches: leg swings, arm circles, and torso twists
- - 3 rounds of 10 bodyweight squats, 10 lunges, and 10 jumping jacks
Recovery
- - 5 minutes of walking to gradually lower heart rate
- - Stretching hamstrings and quadriceps
- - Foam rolling (or self-massage) on calves and thighs
Mobility
- - Hip flexor stretches
- - Ankle mobility drills (flexion and extension)
- - Seated straddle stretch for adductors
Coaching Advice
Target time: Complete all 5 rounds.
How to pace: Aim for a steady effort that allows you to complete a round every 5-6 minutes.
How to be competitive: Keep transitions quick between movements and challenge yourself to maintain intensity throughout.
What you should feel: You should feel your legs burning but maintain control on the landing of each jump. After the workout, expect your legs to feel fatigued but accomplished.
Coach Note
Focus on quality jump mechanics with controlled landings, emphasizing stiffness and stability. The run component integrates cardiovascular conditioning while contributing to jumping dynamics.