Jun 5, 2026
Everyday Athlete
Core Resilience Preparation
Main WOD
- - 5 hollow body rocks
- - 10 Russian twists (each side)
- - 15 seconds side plank (each side)
- - 20 mountain climbers (each leg)
- - 5 knee tucks
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light cardio (jogging or cycling)
- - Dynamic stretches focusing on torso twists and hip openers
- - 2 rounds of 10 plank shoulder taps, 10 bird-dogs, and 10 glute bridges
Recovery
- - 5-10 minutes of light stretching focusing on the core and hips
- - Foam rolling on the lower back and hip flexors
Mobility
- - Cat-cow stretches for 2 minutes
- - Standing overhead reach and lateral flexion for 2 minutes
- - Pigeon pose for 1 minute each side
Coaching Advice
Target time: Complete all 4 rounds in under 20:00
How to pace: Maintain a steady, sustainable pace throughout the workout, focusing on form rather than speed.
How to be competitive: Aim to push your limits each round, maintaining quick transitions and minimizing rest for maximum rounds.
What you should feel: You should feel challenged yet capable; a deep engagement in your core is expected without compromising form.
Coach Note
Focus on maintaining a strong core throughout all movements, which supports the block's emphasis on core durability. Pacing should allow for quality movement, ensuring that fatigue does not compromise form. This workout is designed as a benchmark preparation without being a test, providing a high volume of core-focused exercises.