May 5, 2026
Everyday Athlete
Classic Aerobic Intervals
Main WOD
- - 400m run
- - 15 kettlebell swings (moderate load)
- - 10 burpees
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of light jogging or cycling
- - Dynamic stretches focusing on legs (leg swings, lunges)
- - 3 rounds of: 10 air squats, 10 push-ups, 30 seconds high knees
Recovery
- - 5 minutes of gentle walking to lower heart rate
- - Static stretching focusing on hamstrings, quads, and shoulders
Mobility
- - Hip openers (2 minutes each side)
- - Ankle mobility drills (2 minutes)
- - Shoulder dislocations with a band (2 minutes)
Coaching Advice
Target time: Complete all intervals under 30:00
How to pace: Aim for a consistent effort on the run, not sprinting but maintaining a steady pace.
How to be competitive: To be competitive, push through the kettlebell swings and burpees with minimal rest. Challenge yourself to stay within the time limit for each movement.
What you should feel: During the workout, expect to feel a moderate aerobic challenge and muscle fatigue; you should be breathing heavily but able to push through. After, you will feel accomplished and energized.
Coach Note
This workout focuses on aerobic capacity with high-quality movement under slightly increased volume from last week. The EMOM structure keeps pacing consistent while allowing for brief recovery. The combination of running, kettlebell swings, and burpees encourages endurance and builds overall conditioning, aligned with the block's goal of improving aerobic capacity and maintaining performance efficiency.