May 2, 2026
No Equipment Athlete
Bodyweight Aerobic Recovery
Main WOD
- - 20 bodyweight squats
- - 15 push-ups
- - 30 seconds plank hold
- - 100-meter run
Week 18 • Block 5 (Week 2/4) • Optional Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes light jogging to raise heart rate
- - Dynamic stretches: leg swings, arm circles, and torso twists for 10 reps each
- - 2 rounds of: 10 air squats, 10 lunges (5 each leg), 30 seconds high knees
Recovery
- - 5 minutes walking to lower heart rate
- - Stretching: hamstrings, quads, and shoulders for 30 seconds each
Mobility
- - Hip openers for 30 seconds each leg
- - Lying spinal twist for 30 seconds each side
- - Shoulder hug stretch for 30 seconds
Coaching Advice
Target time: Complete 5 rounds in under 20:00
How to pace: Keep it consistent, focusing on steady effort throughout the workout, avoid sprinting.
How to be competitive: To be competitive, push to complete more rounds while maintaining good form; aim for unbroken sets on movements.
What you should feel: During the workout, you should feel your heart rate elevated but sustainable; after, expect a sense of accomplishment and mild fatigue.
Coach Note
This session focuses on low-intensity aerobic engagement, aligning with the adaptation phase of this block. The steady-state effort helps enhance aerobic capacity while allowing recovery from intense training. Maintain a pace that feels challenging yet manageable, supporting endurance development.