May 7, 2026
Everyday Athlete
Classic Conditioning Endurance
Main WOD
- - 400m run
- - 15 wall balls (20/14 lbs)
- - 15 kettlebell swings (35/26 lbs)
- - 15 push-ups
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes light jogging
- - 10 arm circles (forward and backward)
- - 10 leg swings (each leg)
- - 5 inchworms with a push-up
- - 5 bodyweight squats
Recovery
- - 5 minutes light stretching focusing on legs
- - 3 deep breaths to lower heart rate
- - Foam roll major muscle groups for 5 minutes
Mobility
- - 5 minutes of hip openers
- - 5 minutes of thoracic spine mobility
- - 10 minutes of ankle mobility drills
Coaching Advice
Target time: Complete all 4 rounds.
How to pace: Aim for a steady and sustainable pace; 70-80% of your max effort.
How to be competitive: Focus on maintaining form and breathing to maximize efficiency during transitions between movements to stay competitive.
What you should feel: You should feel challenged but not at max effort; slightly out of breath but able to maintain a conversation after finishing.
Coach Note
This workout emphasizes sustainable volume and repeatability, aligning with your progress in classic conditioning. Focus on quality of movement over speed to maintain proper form and prevent injury through volume. Aim to complete at least 4 full rounds within the time cap to meet the challenge successfully.