Apr 23, 2026
No Equipment Athlete
Bodyweight Conditioning Ladder
Main WOD
- - 10 air squats
- - 5 push-ups
- - 200m run
- - 7 burpees
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of easy jog or brisk walk
- - Dynamic stretches: leg swings, arm circles, and torso twists (30 seconds each)
- - 3 rounds of 10 air squats, 5 push-ups, and 10 walking lunges to activate the muscles
Recovery
- - 5 minutes of easy walking or light jogging
- - 3 minutes of deep breathing and stretching
- - Foam roll any tight areas, focus on legs and back
Mobility
- - Pigeon pose hold for 30 seconds on each side
- - Standing quadriceps stretch for 30 seconds each leg
- - Child's pose for 1 minute
Coaching Advice
Target time: Complete 5 rounds in under 15:00.
How to pace: Aim for a steady pace; don't go all out in the first few rounds to ensure repeatability.
How to be competitive: Try to maintain the same pace across all rounds; focus on minimizing transition time between movements to stay competitive.
What you should feel: You should feel challenged but capable, with a sustained effort that keeps you breathing hard but in control. After, expect muscle fatigue but a sense of accomplishment.
Coach Note
This workout combines bodyweight movements with running to build endurance and resilience over time. Focus on maintaining good form and progressively increasing your output with each round. This aligns with our goal of developing mixed-modal capacity during this block.