Jun 24, 2026
No Equipment Athlete
Jumping Skills and Conditioning Circuit
Main WOD
- - 3-minute jog
- - 20 tuck jumps
- - 30-second handstand hold (or pike hold against a wall)
- - 15 broad jumps
- - 20 mountain climbers
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 minutes of dynamic stretching focusing on legs and hips
- - 3 rounds of 10 jumping jacks, 10 high knees, and 10 arm circles
- - Drill: 30 seconds of vertical jumps with max height, followed by 30 seconds of rest
Recovery
- - 3 minutes of walking after the jog to lower heart rate
- - 2 minutes of deep breathing and stretching arms and back
- - Foam roll major muscle groups for 5 minutes (if available, otherwise static stretching)
Mobility
- - Hip flexor stretch - 1 minute per side
- - Toe touch with a slight bend in the knees - 1 minute
- - Shoulder dislocates with a resistance band or towel - 1 minute
- - Ankle mobility drills - 1 minute per side
Coaching Advice
Target time: Complete 3 rounds
How to pace: Maintain a steady effort throughout the jog; push the pace on jumps but ensure proper form.
How to be competitive: Aim to complete as many rounds as possible while maintaining strict form on all movements.
What you should feel: Expect to feel your heart rate elevate during the jumping portions; overall effort should be challenging but manageable.
Coach Note
This circuit is designed to develop your jumping and stiffness while integrating moderate conditioning work. Focus on clean execution and body awareness to support jumping mechanics. The pacing suggests a sustainable rhythm that builds over the course of the workout.