May 19, 2026
Everyday Athlete
Aerobic Interval Blast
Main WOD
- - 400m run
- - 15 kettlebell swings (moderate weight)
- - 20 double unders or 40 single unders
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 10 minutes light jog or bike at an easy pace
- - Dynamic stretches: arm circles, leg swings, hip openers (2 minutes each)
- - 2 rounds of: 10 inchworms to push-up, 10 air squats, 10 lunges
Recovery
- - 5 minutes of light walking to bring heart rate down
- - Stretching: focus on quads, hamstrings, and shoulders
Mobility
- - Foam roll lower back and legs (5-10 minutes)
- - Dynamic hip flexor stretch
- - Shoulder dislocation with a band or PVC
Coaching Advice
Target time: Complete all intervals in under 18:00
How to pace: Aim for a steady, controlled pace throughout the intervals, focusing on maintaining form over speed.
How to be competitive: To be competitive, push for negative splits on the runs, gradually increasing your pace each interval while maintaining good technique.
What you should feel: You should feel challenged but controlled—focus on your breathing and form. Afterward, expect to feel a good burn in your legs and mild fatigue in your cardiovascular system.
Coach Note
This workout emphasizes aerobic capacity and interval training, critical for building classic conditioning. Pacing is key; focus on maintaining consistent effort throughout the 400m intervals and efficient movement on kettlebell swings and jump ropes. This session will prime the athlete for test week while allowing for sustainable volume.