Apr 21, 2026
Everyday Athlete
Volume and Control Aerobic Session
Main WOD
- - Push Press - 12 reps
- - Kettlebell Shoulder Press - 10 reps (each arm)
- - Burpees - 8 reps
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of dynamic stretching focusing on shoulders and hips
- - 2 rounds of 10 PVC pass-throughs
- - 5 minute light row or bike to warm up the cardiovascular system
Recovery
- - 5-10 minutes of walking to gradually lower heart rate
- - Hydrate and consume a post-workout snack containing protein
Mobility
- - 3 minutes of wall slides to improve shoulder mobility
- - 5 minutes of active wrist and shoulder stretches post-session
- - 2 minutes of seated forward fold to enhance hamstring flexibility
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Aim for a steady pace throughout, challenging but manageable, maintain a conversational effort level.
How to be competitive: Try to maintain consistency across your EMOMs; if you're competitive, aim to finish each round strong without hitting fatigue too early.
What you should feel: You should feel strong during the shoulder movements, with a slight burn in your upper body, and your heart rate elevated but sustainable.
Coach Note
This workout emphasizes the overhead movements that facilitate confidence with loading overhead. The structured EMOM format helps in pacing and maintaining focus throughout, providing a scalable challenge based on experience and fatigue levels. The aim is to solidify overhead mechanics with varying weight and skill modalities, preparing the athlete for the upcoming test.