October 4, 2026
Daily Session — October 4, 2026
Warm-Up
3:00 Easy Jog or Row, building to a steady pace Then 2 Rounds: 100 m Easy Jog 10 Arm Circles (each direction) 10 Scapular Push-Ups 10 Air Squats (3-second descent) 8 Hollow Rocks 5 Inchworms Then: 1:00 World's Greatest Stretch (each side) 1:00 Ankle Rocks and Calf Mobility (each side) Finish with 1 Round at WOD pace: 100 m Jog 5 Push-Ups 8 Air Squats 5 V-Ups
Coach's note: Primes the calves, quads and hips for the 200 m runs and 15 air squats each round, and wakes up the shoulders, triceps and abs for the push-ups and V-ups. By the end your breathing should be elevated, your ankles loose and your trunk switched on, ready for an 18-minute grind at a sustainable pace.
Sunday Roll
AMRAP 18: 200 m Run 10 Push-Ups 15 Air Squats 10 V-Ups
Coach's note
- Stimulus
- Steady aerobic grind for 18 min: aim for 6-7 rounds at about 2:30-3:00 each. Don't sprint the first runs; redlining early wrecks your push-ups and your pace from round 4 on.
- Muscles
- Legs and lungs on the run, then chest, triceps and shoulders on push-ups, quads and glutes on squats, abs and hip flexors on V-ups. Quads and hip flexors carry straight into the next run.
- Strategy
- Run at about 75-80% effort. Push-ups: 10 unbroken, then 6-4 or 5-5 before you hit failure. Squats unbroken, V-ups 10 or 6-4. Take any rest at the push-ups, not mid-run.
- Scaling
- Aim for 7-8 rounds. Use 150 m run, 10 incline push-ups (hands on box), 15 air squats, 10 sit-ups. No running: 200 m row per 150 m run. Keep it steady, not easy.
Cool-Down
3:00 Easy Walk or Bike, slowing the breathing down Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Standing Calf Stretch (each side) 1:00 Standing Hamstring Fold :45 Doorway Chest Stretch (each side) :30 Overhead Triceps Stretch (each side) 1:00 Child's Pose with Lat Reach 1:00 Supine Spinal Twist (each side) 1:00 Deep Breathing on your back, knees up
Coach's note: The runs hammered your calves, quads and hip flexors, and the air squats added glute and quad load: the couch stretch, pigeon and calf stretch target those. The chest and triceps stretches undo the push-ups, while child's pose and the spinal twist release the abs and lower back after the V-ups.
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