Apr 24, 2026
No Equipment Athlete
Mixed Conditioning Circuit
Main WOD
- - Run 800m
- - 15 burpees
- - 20 mountain climbers (10 each leg)
- - 30 second plank hold
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of dynamic stretching focusing on legs and core
- - 2 rounds of: 10 air squats, 10 push-ups, 10 lunges (alternating legs)
- - 1 minute of easy jogging to prepare for running mechanics
Recovery
- - 5 minutes of light walking after the workout
- - 2 minutes of deep breathing to lower heart rate
Mobility
- - 5 minutes targeting hips and lower back: deep squats, hip circles, and standing quad stretches
Coaching Advice
Target time: Finish under 18:00
How to pace: Focus on a steady pace, especially during the run and burpees, to maintain energy through all movements.
How to be competitive: Aim to minimize rest between exercises and maintain consistent pacing to push your limits for a higher round count.
What you should feel: During the workout, you should feel challenged but capable. Expect a good cardiovascular burn and muscular fatigue, especially in your legs and core. After the workout, you should feel accomplished and energized from the effort.
Coach Note
This workout incorporates longer running intervals with bodyweight exercises to build endurance and improve running mechanics. Maintain a steady pace to gradually increase your capacity over time, supporting your progress in this mixed conditioning block.