May 13, 2026
Everyday Athlete
Gymnastics Conditioning Circuit
Main WOD
- - 5 Pull-Ups
- - 10 Push-Ups
- - 15 Air Squats
- - 200m Run
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5-10 minutes of light cardio (jogging, biking, or rowing)
- - Dynamic stretches focusing on shoulders, hips, and legs (arm circles, leg swings, hip openers)
- - 2 rounds of 5 pull-ups, 10 push-ups, 15 air squats
Recovery
- - 5 minutes of light stretching targeting shoulders and legs
- - Foam rolling for 5-10 minutes, focusing on upper back and quads
Mobility
- - Shoulder dislocates with a band or PVC pipe (3 sets of 10)
- - Hip flexor stretches (2 sets of 30 seconds per side)
- - Ankle mobility drills (3 sets of 10 ankle circles per direction)
Coaching Advice
Target time: Complete 5-7 rounds.
How to pace: Maintain a steady pace throughout, aiming for consistent rounds without burning out early.
How to be competitive: Focus on minimizing rest between movements, aiming to complete rounds quickly while maintaining quality form in each exercise.
What you should feel: You should feel challenged in your upper body and legs, with a good burn from the repeated efforts while maintaining your composure; expect some muscle fatigue, but not to the point of failure.
Coach Note
This workout emphasizes classic conditioning through bodyweight movements mixed with short runs to build aerobic capacity and enhance gymnastics skill. Ensure quality movement is prioritized to support sustainable progression, reducing injury risk while still peaking before the upcoming test week.