May 11, 2026
No Equipment Athlete
Bodyweight Conditioning Sprint Intervals
Main WOD
- - Burpees
- - High Knees
- - Mountain Climbers
- - Broad Jumps
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5-minute easy jog
- - Dynamic stretches: leg swings, arm circles
- - 3 rounds of 10 bodyweight squats and 5 push-ups
Recovery
- - 5-minute walk or light jog
- - Gentle stretching focusing on legs and back
Mobility
- - Hip openers
- - Shoulder dislocates with a towel
- - Ankle circles
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Aim to finish each movement within the first 40 seconds to allow for rest.
How to be competitive: Push for the fastest times in each round, especially during high knees and burpees. Keep intensity high while focusing on form to maintain efficiency.
What you should feel: You should feel your heart rate elevate quickly, experiencing a mix of fatigue in the muscles and the need for breath control as the workout progresses. Expect a satisfying sense of accomplishment when finished.
Coach Note
This workout focuses on mixed conditioning with an emphasis on bodyweight movements to develop strength endurance and cardiovascular capacity. The use of the EMOM format encourages pacing and consistent effort across all rounds, while the intervals allow for targeted focus on running mechanics and bodyweight proficiency, meeting the block objective.