Apr 24, 2026
Everyday Athlete
Endurance Circuit
Main WOD
- - 400m run
- - 15 kettlebell swings (moderate load)
- - 20 step-ups (10 per leg)
- - 15 push-ups
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes light jogging or brisk walking
- - 3 rounds of: 10 bodyweight squats, 10 push-ups, 10 lunges (5 per leg)
- - Dynamic stretching focusing on hip flexors, hamstrings, and shoulders for 5 minutes
Recovery
- - 5 minutes of light walking to lower heart rate
- - Foam rolling for major muscle groups used (legs, arms, back) for 5-10 minutes
Mobility
- - Hip mobility stretches (couch stretch, pigeon pose) for 5 minutes
- - Shoulder dislocates with a resistance band for 5 minutes
Coaching Advice
Target time: Finish under 18:00
How to pace: Aim for a steady, consistent pace; manage your breath to sustain effort throughout.
How to be competitive: Focus on minimizing rest between movements and transition quickly from one exercise to the next. Strive for unbroken sets on kettlebell swings and push-ups if capable.
What you should feel: You should feel challenged but not overly fatigued; expect a good burn in the legs, shoulders, and cardio system. Post-workout, you should feel a sense of accomplishment without excessive soreness.
Coach Note
This workout balances a mix of cardiovascular and muscular endurance, ideal for supporting the classic conditioning focus of this week. Emphasize maintaining a steady pace to build endurance while ensuring quality movement under moderate load. The goal is to complete it comfortably under the time cap, enhancing your ability to sustain longer efforts efficiently.