Apr 5, 2026
No Equipment Athlete
No Gear Grinder
AMRAPTime Cap: 20:00
Main WOD
- - 16 Air Squats
- - 12 Push-Ups
- - 200m Run
Week 1 • Block 1 (Week 1/4) • Training Day
This Week's Focus
Bodyweight Leg Strength
Warm-Up
- - 5 min brisk walk
- - 2 rounds: 10 air squats, 8 walkouts, 100m easy run
Recovery
- - 5 min easy walk
- - Legs-up breathing for 2 min
Mobility
- - Ankle dorsiflexion rocks 60s/side
- - Child's pose lat stretch 60s/side
Coaching Advice
Target time: Hit 9+ rounds with even 200m run pacing.
How to pace: Settle into a steady run cadence and break push-ups before form degrades.
How to be competitive: Minimize transition downtime and maintain consistent run splits every round.
What you should feel: You should feel progressive muscular fatigue while still able to keep breathing rhythmic.
Coach Note
Keep movement quality high while holding even run splits.