May 4, 2026
Everyday Athlete
Classic Conditioning Build
Main WOD
- - 12 dumbbell thrusters 35/25 lbs
- - 15 calorie row
- - 10 burpees
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 min light cardio (rowing or jogging)
- - 10 leg swings per leg (front to back and side to side)
- - 5 inchworms with a push-up
- - 10 air squats
Recovery
- - 5-10 min of light walking
- - Stretch hamstrings, quads, and shoulders for 5 min
Mobility
- - Hip flexor stretch 30 seconds per side
- - Shoulder dislocates with a band 10 reps
- - Pigeon pose 30 seconds per side
Coaching Advice
Target time: Complete all 5 rounds under 18:00
How to pace: Aim for a steady pace that allows you to complete each round consistently without burning out too early.
How to be competitive: For a competitive edge, try to limit rest between movements and aim to cycle through each set unbroken where possible.
What you should feel: You should feel a moderate to high intensity throughout; ideally, your breathing should be elevated but manageable, and you should finish feeling challenged but not exhausted.
Coach Note
This workout focuses on classic conditioning with a mix of dumbbell movements and cardio, promoting sustainable volume and quality movements as per the block objective for week 2. The AMRAP format encourages the athlete to find a rhythm and maintain a consistent intensity throughout the duration.