May 1, 2026
Everyday Athlete
Classic Conditioning Endurance Piece
Main WOD
- - 400m Run
- - 15 Kettlebell Swings (moderate load)
- - 15 Box Jumps (or step-ups)
- - 20 Wall Balls (20/14 lbs)
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of light cardiovascular activity (jogging or cycling)
- - Dynamic stretches focusing on hips and shoulders
- - 2 rounds of: 10 air squats, 10 push-ups, 10 lunges (alternating legs)
Recovery
- - 5 minutes of light walking or cycling
- - Static stretching focusing on legs and back
Mobility
- - Hip flexor stretch (1 minute each side)
- - Shoulder dislocates with a band (10 reps)
- - Ankle mobility drill (1 minute each side)
Coaching Advice
Target time: Finish under 18:00
How to pace: Maintain a steady pace; focus on breathing and rhythm to sustain effort throughout the workout.
How to be competitive: Push through the transitions between movements to minimize rest time. Keep a consistent pace during the runs and aim to complete the kettlebell swings and wall balls unbroken, if possible.
What you should feel: You should feel challenged but not overwhelmed. Aim for a steady heart rate and maintain good form, finishing the workout feeling accomplished but not exhausted.
Coach Note
This workout aims to build endurance and classic conditioning through a sustained effort. Focus on quality movement and minimizing transition times to keep heart rates elevated, supporting the objective of developing aerobic capacity while reinforcing foundational movement patterns.