May 8, 2026
Everyday Athlete
Endurance Conditioning Challenge
Main WOD
- - 800m run
- - 30 wall balls (20/14 lbs)
- - 20 kettlebell swings (53/35 lbs)
- - 15 burpees
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 min light cardio (jog, bike, or row)
- - 3 rounds: 10 air squats, 10 push-ups, 10 sit-ups
Recovery
- - 5 min walk or easy bike ride
- - Stretch quads and hamstrings for 5 min
Mobility
- - Hip flexor stretch - 30 seconds each side
- - Thoracic spine rotation - 10 reps each side
- - Shoulder stretch - 30 seconds each side
Coaching Advice
Target time: Finish under 20:00
How to pace: Steady and controlled, aim for consistent movements without rushing.
How to be competitive: To be competitive, focus on maintaining a strong pace from the start, aiming to push your limits but avoiding burnout. Break sets if needed but try to minimize transitions.
What you should feel: Expect a strong cardiovascular challenge throughout; you should feel your heart rate elevate significantly and experience mild fatigue in the muscles but maintain form.
Coach Note
This workout emphasizes endurance, supporting the current block's focus on Classic Conditioning. The combination of running, wall balls, kettlebell swings, and burpees prioritizes quality movement and sustainable volume while preparing for future benchmarks. Maintain a steady pace and focus on movement quality to align with your conditioning goals.