May 2, 2026
Everyday Athlete
Active Recovery Aerobic Piece
Main WOD
- - 15-minute steady-state row at a comfortable pace
- - 5-minute easy bike ride
- - 12 minutes on a jump rope (single unders)
Week 18 • Block 5 (Week 2/4) • Optional Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 10 minutes light rowing or cycling to gradually increase heart rate
- - Dynamic stretching focusing on legs and hips
- - 3 rounds of the following: 10 Air Squats, 10 Push-ups, 10 Walking Lunges
Recovery
- - 5-10 minutes of light stretching focusing on legs and back
- - Foam rolling major muscle groups worked during the session
- - Hydrate with water or an electrolyte drink
Mobility
- - Hip openers: 2 minutes of butterfly stretch
- - Shoulder dislocates with a band or PVC pipe for 2 minutes
- - Ankle mobility work for 2 minutes
Coaching Advice
Target time: Finish under 25:00
How to pace: Maintain a conversational pace throughout all movements.
How to be competitive: Focus on keeping a consistent effort; if energy permits, pick up the pace slightly on the row or bike in the last 5 minutes.
What you should feel: Should feel invigorated and refreshed during the workout; light breathing and manageable effort; post-workout, feel a sense of accomplishment without fatigue.
Coach Note
This workout emphasizes steady aerobic capacity while keeping intensity low, aligning with the block objective. Pacing is key; the athlete should prioritize smooth, steady movement and refrain from pushing too hard. It supports the overall goal of building a foundation in classical conditioning.