May 6, 2026
Everyday Athlete
Gymnastics Conditioning Challenge
Main WOD
- - 5 pull-ups
- - 10 push-ups
- - 15 bodyweight squats
- - 200m run
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 10 minutes of light cardio (rowing or cycling)
- - Dynamic stretching focusing on shoulders, hips and hamstrings
- - 3 rounds of: 5 push-ups, 10 air squats, 15 sit-ups
Recovery
- - 5-10 minutes of light stretching focusing on major muscle groups
- - Foam rolling or targeted muscle release for shoulders and quads
Mobility
- - Shoulder dislocates with PVC or broomstick (2 sets of 10)
- - Hip flexor stretches (30 seconds each side)
- - Ankle mobility drills (2 sets of 10 each foot)
Coaching Advice
Target time: Complete 5 rounds
How to pace: Aim for a steady pace throughout; avoid going too fast in the beginning to maintain consistency.
How to be competitive: Stay close to 5 rounds if you want to push for a competitive pace; look for opportunities to improve transitions between movements.
What you should feel: You should feel a strong burn in your muscles during the push-ups and pull-ups, and a cardiovascular challenge during the runs. After the workout, aim for a sense of accomplishment and a light fatigue in your muscles, but nothing overwhelming.
Coach Note
Focus on maintaining good form throughout each movement and on pacing your runs; this workout emphasizes sustainable volume and effective transition which supports your Classic Conditioning goals. Aim to increase your volume compared to last week, targeting a full 5 rounds as you build endurance and strength.