Apr 27, 2026
Everyday Athlete
Classic Conditioning Challenge
Main WOD
- - 10 kettlebell swings (moderate weight)
- - 15 box step-ups (alternating legs)
- - 20 wall balls (20/14 lbs)
- - 10 burpees
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of light rowing or cycling
- - Dynamic stretching: leg swings, arm circles
- - 3 rounds of: 10 bodyweight squats, 5 push-ups, 10 lunges
Recovery
- - Cooldown jog for 5 minutes
- - 5 minutes of static stretching focusing on legs and core
- - Breathwork: 5 minutes of deep belly breathing
Mobility
- - Hip flexor stretch (30 seconds each leg)
- - Pigeon pose (30 seconds each side)
- - Shoulder dislocates with a band (10 reps)
Coaching Advice
Target time: Finish under 14:00
How to pace: Aim for steady, consistent effort throughout the workout, especially on kettlebell swings and wall balls.
How to be competitive: To be competitive, push for unbroken sets on the kettlebell swings and wall balls, minimizing rest time between movements.
What you should feel: You should feel a solid burn in your legs and shoulders, with your heart rate elevated but manageable throughout the workout.
Coach Note
Pacing is crucial for this workout, as the progression involves maintaining a sustainable volume under moderate loading while enhancing classic conditioning. This workout supports your current block objective by focusing on consistent movement quality and integrating accessory conditioning.