Apr 28, 2026
No Equipment Athlete
Mixed Conditioning Intervals
Main WOD
- - 10 burpees
- - 15 jump squats
- - 200m run
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of light jogging
- - Dynamic stretching: leg swings, arm circles, hip openers (10 each)
- - 2 rounds of: 10 air squats, 10 push-ups, 10 lunges per leg
Recovery
- - 5 minutes of walking to bring heart rate down
- - 5 minutes of foam rolling or static stretching focusing on legs and back
Mobility
- - Hip flexor stretch: 1 minute each side
- - Standing quad stretch: 1 minute each side
- - Shoulder and arm cross stretch: 1 minute each side
Coaching Advice
Target time: Complete all 10 rounds under 18:00
How to pace: Aim for a consistent pace that allows you to complete each round with minimal rest between movements.
How to be competitive: For a competitive edge, push the burpees and jump squats pace, but maintain good form to avoid fatigue.
What you should feel: You should feel a solid burn in the legs during the interval, some breathlessness but maintainable; you should feel accomplished post-workout.
Coach Note
This workout is designed to build aerobic and interval capacity with an emphasis on controlled pacing, preparing you for more intense efforts in upcoming weeks. By focusing on bodyweight exercises, we enhance strength endurance, supporting the block objectives.