May 16, 2026
No Equipment Athlete
Aerobic Recovery Circuit
Main WOD
- - 10 bodyweight squats
- - 8 push-ups
- - 15 mountain climbers (each side)
Week 20 • Block 5 (Week 4/4) • Optional Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of easy jogging or brisk walking
- - 5 minutes of dynamic stretching (arm circles, leg swings, torso twists)
- - 3 rounds of: 10 air squats, 10 lunges (5 each leg), 30 seconds high knees
Recovery
- - 5-10 minutes of walking to lower heart rate
- - Stretch all major muscle groups focusing on legs and shoulders (hold each stretch for 20-30 seconds)
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Cat-Cow stretch (1 minute)
- - Pigeon pose (30 seconds each side)
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Maintain a steady pace throughout each minute; don't rush your movements.
How to be competitive: If aiming to maximize output, focus on maintaining your reps each minute without dropping off as fatigue sets in.
What you should feel: You should feel a light burn in your muscles without reaching fatigue; a good conversation should still be possible during the workout.
Coach Note
This workout is designed to improve aerobic capacity while keeping the intensity low, promoting recovery and adaptation in mixed conditioning. The steady pace allows the athlete to focus on breathing and maintain form, aligning with the block's focus on mixed conditioning without stressing the body too much.