May 5, 2026
No Equipment Athlete
Bodyweight Mixed Conditioning Rounds
Main WOD
- - 20 jumping jacks
- - 15 mountain climbers
- - 10 burpees
- - 5 tuck jumps
- - 400m run
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes light jogging or dynamic stretching
- - 10 air squats
- - 10 push-ups
- - 20 walking lunges (10 each leg)
Recovery
- - 5-10 minutes of slow jogging or walking
- - Stretch major muscle groups used in workout
Mobility
- - Hip openers (30 seconds each side)
- - Shoulder stretches (30 seconds each side)
- - Quad stretches (30 seconds each side)
Coaching Advice
Target time: Complete all 5 rounds in under 20:00.
How to pace: Maintain a consistent pace throughout the AMRAP; don't sprint too early on.
How to be competitive: Aim to increase your rounds from a previous session; push through the transitions faster.
What you should feel: You should feel a hard but sustainable effort, pushing your limits without compromising form. Expect to feel sweat build and a good burn in your muscles.
Coach Note
Today's workout is designed to enhance your aerobic and interval capacity while keeping a focus on bodyweight progressions and running mechanics. Pacing is critical; start strong but ensure you can maintain your effort throughout the full duration. This aligns with our current block goal of mixed conditioning and safely builds intensity from previous weeks.