May 20, 2026
Everyday Athlete
Gymnastic Conditioning Flow
Main WOD
- - 10 hand-release push-ups
- - 15 walking lunges (10 each leg)
- - 20 sit-ups
- - 250m row or 200m run
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 min light cardio (jog, bike, or row)
- - Dynamic stretches: arm circles, leg swings (10 each direction)
- - 3 rounds of: 5 push-ups, 10 air squats, 30s hollow hold
Recovery
- - 5 min easy cycling or walking
- - Full-body stretch focusing on arms, legs, and back (hold each stretch for 20-30s)
Mobility
- - Shoulder dislocates (2 sets of 10)
- - Hip flexor stretch (30s each side)
- - Thoracic spine rotation (10 each side)
Coaching Advice
Target time: Complete all 5 rounds
How to pace: Maintain a steady rhythm, focus on form over speed for the push-ups and lunges.
How to be competitive: Challenge yourself to maintain consistent movement; try to decrease the time per round if you finish comfortably ahead of your target.
What you should feel: You should feel a burn in your muscles but maintain a conversational pace. Post-workout, expect a mix of fatigue and a lightness in your body from the movements.
Coach Note
This workout focuses on sustainability and build-up of classic conditioning through functional movement. It emphasizes gymnastic skills that enhance overall body control while allowing for practical scaling options. Ensuring quality movements will help prepare for the upcoming tests without overexertion.