May 20, 2026
No Equipment Athlete
Gymnastics Conditioning Challenge
Main WOD
- - 5 Handstand Push-Ups (scale to pike push-ups)
- - 10 Burpees
- - 15 Walking Lunges
- - 200m Run
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of dynamic stretching focusing on shoulders, hips, and calves
- - 10 Leg Swings per leg (Front to Back and Side to Side)
- - 5 Inch Worms into Push-Ups
- - 10 Air Squats with a hold at the bottom for 2 seconds
- - 1 Minute of high knees to elevate heart rate
Recovery
- - 5-10 minutes of walking to lower heart rate
- - Static stretching focusing on shoulders, quads, and hamstrings
Mobility
- - 2 minutes of deep squat hold
- - 1 minute chest opener against a wall
- - Rolling out the quads using a foam roller or deep massage ball (2 minutes each leg)
Coaching Advice
Target time: Complete as many rounds as possible in 18:00.
How to pace: Maintain a steady pace; focus on consistent movement rather than speed.
How to be competitive: Push to finish as many rounds as possible; consider timing your last round and going all out in the final minute.
What you should feel: You should feel a challenging burn in your shoulders and legs while maintaining form. Expect a good cardio workout that elevates heart rate.
Coach Note
Aim for a smooth transition between movements; the focus is on bodyweight control and conditioning. This workout primes your body for the upcoming tests by building strength and endurance without equipment.