Jun 30, 2026
No Equipment Athlete
Aerobic Jumping and Running Intervals
Main WOD
- - 5 Broad Jumps
- - 200m Run
- - 10 Jump Squats
- - 10 Alternating Lateral Lunges
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 min light jogging
- - Dynamic leg swings (front to back and side to side) - 10 per leg
- - 10 Air Squats
- - 10 Jumping Jacks
- - 5 Broad Jumps (focus on soft landings)
Recovery
- - 5 min easy walking post workout
- - Static stretching focusing on lower body muscles
Mobility
- - Hip flexor stretch - 30 seconds each side
- - Calf stretch against wall - 30 seconds each side
- - Quadriceps stretch - 30 seconds each side
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Keep a steady rhythm during the jumps; control your landings for stiffness.
How to be competitive: Focus on minimizing your rest between exercises and push the pace on the runs, aiming to finish each round faster than the last.
What you should feel: During the workout, expect to feel your heart rate elevate significantly; you should be working hard but able to maintain form. Post-workout, you should feel a sense of accomplishment and a good muscle fatigue.
Coach Note
Today’s workout emphasizes developing aerobic capacity and stiffness control. The intervals of jumping and running are structured to increase cardiovascular endurance while focusing on jump quality. This aligns with the current block’s objective of building jumping/stiffness capacity in a progressive manner.