May 14, 2026
Everyday Athlete
Classic Conditioning Ladder
Main WOD
- - 10 burpees
- - 15 kettlebell swings (moderate weight)
- - 20 air squats
- - 25 sit-ups
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of light cardio (jogging, cycling, or rowing)
- - Dynamic stretching: leg swings, arm circles
- - 3 rounds of 8 bodyweight squats, 6 push-ups, and a 30-second plank
Recovery
- - 5-10 minutes of light jogging or walking
- - Foam roll major muscle groups
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Shoulder stretch (30 seconds each side)
- - Thoracic spine rotation (10 each side)
Coaching Advice
Target time: Complete each EMOM within 12 minutes.
How to pace: Maintain a steady pace throughout, aiming to finish each segment with a few seconds to spare.
How to be competitive: Focus on minimizing rest between movements. Push harder in the last minutes to gain an edge.
What you should feel: You should feel challenged but capable. Aim for a high but sustainable effort throughout, with a good burn in your legs and lungs by the end.
Coach Note
This EMOM session is designed to emphasize consistent effort and volume retention through classic conditioning. Focus on quality movement standards, and aim to finish each movement within the minute to keep a steady flow. This will help prepare for the upcoming test while ensuring deloading and recovery this week.