Apr 28, 2026
Everyday Athlete
Aerobic Endurance Sprint
Main WOD
- - 400m run
- - 15 kettlebell swings (moderate load)
- - 12 burpees
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of easy rowing or cycling
- - Dynamic stretches focusing on legs (high knees, butt kicks, leg swings)
- - 2 rounds of 10 air squats and 10 push-ups
Recovery
- - 5-10 minutes of light jogging or walking
- - Hydration and nutrition support post-workout
Mobility
- - Hip flexors stretch (2 minutes each side)
- - Hamstring stretch against the wall (2 minutes each side)
- - Shoulder dislocations with a band (2 minutes)
Coaching Advice
Target time: Complete all 4 rounds.
How to pace: Maintain a steady but challenging pace throughout the workout, aim for consistent lap times on the run.
How to be competitive: Focus on minimizing transition times between movements and push hard on the run to gain time on opponents.
What you should feel: Expect to feel a good burn in your legs and lungs during the runs, but should be able to maintain form; finish invigorated but fatigued.
Coach Note
This workout emphasizes aerobic capacity and interval development while ensuring movement quality. The inclusion of running, kettlebell swings, and burpees promotes classic conditioning without excessive loading. The pacing is designed to push cardiovascular limits while allowing for sustained movement quality, aligning with the current block objective.