Apr 23, 2026
Everyday Athlete
Classic Conditioning Mix
Main WOD
- - 500m row
- - 15 wall balls (20/14 lbs)
- - 12 kettlebell swings (32/24 kg)
- - 9 burpees
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of light rowing or jogging
- - 10 air squats
- - 10 push-ups
- - 10 lunges (5 per leg)
- - Dynamic stretches focusing on hips and shoulders
Recovery
- - 5-minute light jog or walk
- - 3 minutes of deep breathing
- - Stretch major muscle groups focusing on the legs and back
Mobility
- - Hip openers (60 seconds each side)
- - Shoulder dislocates with a band (10 reps)
- - Cat-Cow stretches (1 minute)
- - Ankle mobility drills (60 seconds each side)
Coaching Advice
Target time: Complete under 12:00
How to pace: Find a consistent speed that allows you to maintain form for the entire workout.
How to be competitive: Aim for each movement to be performed with minimal rest. Keep transitions quick and efficient.
What you should feel: You should feel a sustained effort throughout, aiming for control rather than exhaustion. Afterward, expect light fatigue but a sense of accomplishment.
Coach Note
This workout emphasizes mixed-modal capacity, encouraging repeatability. Maintain a balanced intensity to build endurance and strength while focusing on quality movement. This supports the current block's objective of classic conditioning and sustainable volume.