May 4, 2026
No Equipment Athlete
Bodyweight Strength & Conditioning Intervals
Main WOD
- - 5 burpees
- - 10 alternating lunges
- - 15 air squats
- - 20 mountain climbers
- - 30 seconds sprint (or fast run)
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of dynamic stretching focusing on full body mobility.
- - 10 bodyweight squats to prepare the legs.
- - 10 push-ups to warm up the upper body.
- - 5 minutes of light jogging to elevate heart rate.
Recovery
- - 3-5 minutes of walking or light jogging to bring heart rate down.
- - Static stretching for 5 minutes focusing on the legs and shoulders.
Mobility
- - Hip openers: 2 minutes on each side
- - Torso twists: 1 minute
- - Shoulder stretches: 1 minute
Coaching Advice
Target time: Complete all 5 rounds in under 20:00.
How to pace: Maintain a steady pace; push a bit harder on the sprints for added challenge.
How to be competitive: Focus on maintaining form, and try to beat your last cycle's score if you did this workout before.
What you should feel: You should feel challenged but not overwhelmed, with a strong burn in your muscles during the work intervals, and a sense of accomplishment afterwards.
Coach Note
This workout emphasizes mixed conditioning to build strength endurance and aerobic capacity through bodyweight movements. The focus is on maintaining intensity and volume to meet the objectives of this training block.