May 9, 2026
Everyday Athlete
Active Recovery Conditioning
Main WOD
- - 400m light jog
- - 12 dumbbell step-ups (light loading)
- - 200m brisk walk
- - 8 dumbbell rows (light loading)
Week 19 • Block 5 (Week 3/4) • Optional Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of light rowing at an easy pace
- - 10 bodyweight squats
- - 10 arm circles forward and backward
- - 5 minutes of dynamic stretching focusing on hips and shoulders
Recovery
- - 5-10 minutes of walking to lower heart rate
- - Foam rolling session focusing on legs and back (5 min)
- - Static stretches for quads, hamstrings, and shoulders (hold each for 30 seconds)
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Forward fold (30 seconds)
- - Cat-Cow stretch (10 repetitions)
Coaching Advice
Target time: Finish under 18:00
How to pace: Maintain a conversational pace throughout; aim for a steady heart rate.
How to be competitive: Challenge yourself to finish each movement quickly but focus on maintaining technique over speed.
What you should feel: You should feel energized and slightly out of breath; expect to feel refreshed post-workout.
Coach Note
This workout emphasizes recovery while keeping the heart rate elevated. It supports aerobic conditioning through low-intensity work, aligning perfectly with the block's focus on Classic Conditioning. The pacing encourages sustainability without overexertion in this recovery phase.