Jun 8, 2026
No Equipment Athlete
Running Economy Burst
Main WOD
- - 1 min of high knees
- - 1 min of mountain climbers
- - 1 min of lateral bounds
- - 1 min of rest
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Running Economy
Warm-Up
- - 5 min light jog
- - Dynamic stretches: leg swings, high knees, butt kicks (30 seconds each)
- - 2 rounds of: 10 air squats, 10 lunges (5 each leg), and 10 arm circles (5 each direction)
Recovery
- - 5 min walk or easy jog
- - Stretch out calves and quads for 5 minutes
Mobility
- - Hip openers: 10 reps per side
- - Toe touches: 10 reps, hold each for 2 seconds
- - Ankle circles: 10 reps in each direction per ankle
Coaching Advice
Target time: Complete all 4 rounds
How to pace: Aim to maintain a steady effort throughout each minute, avoiding spikes in intensity.
How to be competitive: To be competitive, focus on maximizing the number of high knees and lateral bounds by using proper form and staying light on your feet.
What you should feel: During the workout, expect to feel your heart rate elevated and muscles working. After the session, you should feel a good burn in your legs and a steady recovery in your breathing.
Coach Note
This EMOM workout focuses on short bursts of high-intensity movements to enhance running economy. It encourages efficient movement patterns and helps to build both muscular endurance and aerobic capacity, aligning with today's block focus.