Apr 25, 2026
Everyday Athlete
Aerobic Recovery Flow
ForTimeTime Cap: 30:00
Main WOD
- - 800m easy run or walk
- - 15-minute steady state bike at low intensity
- - 5 minutes of jump rope (light intensity)
Week 17 • Block 5 (Week 1/4) • Optional Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes light rowing
- - Dynamic stretches (leg swings, arm circles)
- - 2 rounds of 10 bodyweight squats and 10 alternating lunges
Recovery
- - 5-10 minutes of walking at a comfortable pace
- - Foam rolling (quads, hamstrings, calves)
- - Static stretches focusing on major muscle groups
Mobility
- - Hip flexor stretches (2 minutes per side)
- - Shoulder dislocates with a band (10 reps)
- - Cat-cow stretches (1 minute)
Coaching Advice
Target time: Complete in under 30:00
How to pace: Maintain a conversational pace throughout; focus on breath control.
How to be competitive: For a competitive edge, aim to keep your splits consistent on the run and bike.
What you should feel: You should feel relaxed and recovered, not fatigued—focus on steady breathing and a light sweat.
Coach Note
Pacing is essential today; keep the intensity low to stimulate recovery and adaptation for Classic Conditioning. This workout aims to enhance aerobic capacity without undue stress, supporting recovery while building a strong foundation.