May 18, 2026
Everyday Athlete
Classic Conditioning Circuit
Main WOD
- - 10 burpees
- - 20 kettlebell swings (moderate weight)
- - 15 box jumps (or step-ups)
- - 400m run
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes steady bike or row
- - Dynamic stretches (leg swings, arm circles)
- - Agility drills (high knees, butt kicks) for 5 minutes
Recovery
- - 5-10 minutes light stretching
- - Deep breathing exercises for 5 minutes
Mobility
- - Hip flexor stretches (30 seconds each side)
- - Thoracic spine mobility (3 minutes)
- - Ankle mobility drills (2 minutes)
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady pace through each round, push on the runs but recover on the other movements.
How to be competitive: For a competitive edge, aim for unbroken sets on the kettlebell swings and push the runs harder.
What you should feel: Expect to feel your heart rate elevated and muscle fatigue towards the end of each round, with a satisfying burn post-workout.
Coach Note
Focus on maintaining quality of movement throughout the workout. The goal is to stay consistent across each round, building towards sustainable volume as we prepare for the upcoming test. You should feel challenged but capable with each movement, ensuring you prioritize form first.