May 19, 2026
No Equipment Athlete
Interval Conditioning Flow
Main WOD
- - Burpees
- - Mountain Climbers
- - High Knees
- - Plank Jacks
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 10 minutes easy jog
- - Dynamic stretches: leg swings, arm circles, and hip openers for 5 minutes
- - 3 rounds of 10 air squats, 10 push-ups, 10 lunges (5 per side)
Recovery
- - 5-10 minutes of walking or light jogging
- - Static stretching focusing on hamstrings, quadriceps, and shoulders for 5 minutes
Mobility
- - Hip flexor stretches
- - Shoulder dislocates (using a towel or band)
- - Ankle circles
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Maintain a steady, manageable pace to sustain energy throughout the workout.
How to be competitive: To be competitive, push for quick transitions between movements and maintain a solid rhythm, aiming to finish strong each minute.
What you should feel: Expect a moderate to high heart rate, with an increased sensation in your muscles as you fatigue. After the piece, you should feel accomplished and challenged but not completely drained.
Coach Note
This workout is designed to enhance your aerobic capacity and improve your interval performance. By pacing yourself throughout the movements, you will prepare effectively for the upcoming test while ensuring you don’t overexert yourself in this deload week.