May 12, 2026
Everyday Athlete
Aerobic Interval Challenge
Main WOD
- - 200m run
- - 10 kettlebell swings (light to moderate)
- - 5 burpees
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes light jog or row
- - 10 air squats
- - 10 push-ups
- - 5 inchworms with a push-up
- - 15 seconds of high knees
Recovery
- - 5-10 minutes of walking to lower heart rate
- - Hydrate with water or electrolytes
Mobility
- - Hip flexor stretches (2 minutes per side)
- - Shoulder dislocates with a band (1 minute)
- - Ankle mobility exercises (1 minute per side)
Coaching Advice
Target time: Complete all 12 rounds in under 12:00
How to pace: Maintain a steady pace, aiming for consistent times each minute.
How to be competitive: Aim to push the pace just enough on runs and kettlebell swings to reduce rest time in between sets, focusing on quick transitions.
What you should feel: You should feel challenged but sustainable throughout the workout, with a moderate level of breathlessness by the end of each minute, followed by manageable recovery.
Coach Note
This workout focuses on aerobic conditioning with intervals to build stamina and enhance cardiovascular efficiency. The pacing should allow for control without pushing into complete fatigue, supporting the current objective of building classic conditioning capacity.