Apr 29, 2026
Everyday Athlete
Gymnastics Flow and Conditioning
Main WOD
- - 5 pull-ups
- - 10 push-ups
- - 15 jumping lunges
- - 20 sit-ups
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of light cardio (jogging or rowing)
- - 10 arm circles (forward and backward)
- - 10 leg swings (each leg)
- - 5 inchworms with a push-up
- - 10 air squats
Recovery
- - 5 minutes of light stretching focusing on shoulders and legs
- - 2 minutes of deep breathing and hydration
- - Foam roll major muscle groups (quads, hamstrings, back) for 5 minutes
Mobility
- - 3 minutes of dynamic hip openers
- - 2 minutes of shoulder mobility stretches (band or wall)
- - 5 minutes of cat-cow stretches
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Maintain a steady rhythm, completing a movement every 30 seconds to avoid fatigue early.
How to be competitive: Aim for unbroken sets on pull-ups and push-ups. Keep transitions quick and efficient.
What you should feel: You should feel a moderate level of exertion throughout, with a slight burn in your muscles, and a sense of achievement once completed.
Coach Note
This workout emphasizes skill and gymnastics movements with moderate conditioning. The focus is to build efficiency in bodyweight movements while maintaining a sustainable volume. It's important that athletes pace appropriately to stay consistent without burning out early on.