Apr 30, 2026
Everyday Athlete
Classic Conditioning Circuit
Main WOD
- - 500m Row
- - 20 Box Jumps (24/20 inch)
- - 15 Wall Balls (20/14 lb)
- - 10 Pull-Ups
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes light cardio (rowing or jogging)
- - Dynamic stretches: arm circles, leg swings, torso twists
- - 2 rounds of 10 air squats, 5 push-ups, 10 lunges
Recovery
- - 5 minutes walking or easy cycling
- - Gentle static stretching for all major muscle groups
Mobility
- - Hip openers (2 minutes)
- - Shoulder dislocates with a band (2 minutes)
- - Thoracic spine rotation (2 minutes)
Coaching Advice
Target time: Finish under 15:00
How to pace: Aim for steady, consistent effort throughout each movement, avoiding all-out sprints to ensure sustainability.
How to be competitive: Focus on maintaining a smooth rhythm and minimize rest between stations for a competitive edge. Push through transitions quickly.
What you should feel: You should feel a raised heart rate and some muscular fatigue, but not to the point of compromise. Post-workout, expect a sense of accomplishment and mild fatigue.
Coach Note
This workout reinforces the classic conditioning focus by incorporating multiple movements that challenge aerobic capacity and muscular endurance. Pacing is essential to ensure all movements are performed with quality and confidence, promoting sustainable progression for the block.