May 13, 2026
No Equipment Athlete
Gymnastics Skill & Conditioning Circuit
Main WOD
- - 5 Handstand Push-ups (or pike push-ups)
- - 10 Jumping Lunges
- - 15 Plank Jacks
- - 200m Run
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of dynamic stretching (arm circles, leg swings, hip openers)
- - 3 rounds of 10 air squats, 10 push-ups, 10 lunges (5 each leg)
- - 30 seconds of high knees followed by 30 seconds of walking rest (2 rounds)
Recovery
- - 5 minutes of walking to bring heart rate down
- - 2-3 minutes of deep breathing and gentle stretching, focusing on arms, legs, and core
Mobility
- - 5 minutes of shoulder mobility work (banded dislocates, wall slides)
- - Hip flexor stretch (hold each side for 30 seconds)
- - Spinal twists on the ground (hold for 30 seconds each side)
Coaching Advice
Target time: Complete all 5 rounds in under 15:00
How to pace: Start at a manageable pace, focusing on form and technique, then gradually increase intensity as fatigue sets in.
How to be competitive: Aim to maintain a steady rhythm; push for unbroken sets during each movement. Consider going faster on the runs to make up time.
What you should feel: You should feel a steady burn in muscles during movements, but control your breath. Post-workout, expect light soreness with a sense of accomplishment without excessive fatigue.
Coach Note
This AMRAP focuses on skill and positional work to enhance body control and strength under fatigue. Running intervals complement bodyweight movements, improving cardio conditioning while maintaining movement quality. Pacing is crucial; push hard on the runs but maintain integrity in the gymnastic movements.