May 8, 2026
No Equipment Athlete
Bodyweight Challenge Endurance
Main WOD
- - 200m run
- - 20 air squats
- - 15 push-ups
- - 10 burpees
- - 20 mountain climbers (each side)
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes light jogging
- - Dynamic stretches focusing on legs and hips (leg swings, high knees, butt kicks)
- - 10 air squats
- - 10 lunges (5 each leg)
- - 10 push-ups (knee if necessary)”],
- - movements
- - scalingOptions
- - coaching
- - timer
- - recovery
- - mobility
- - notes
- - timeCap
- - scalingOptions
- - strength
- - timer
- - recovery
- - mobility
- - notes
- - timeCap
- - scalingOptions
- - strength
- - movements
Recovery
- - 5-10 minutes of light walking or easy jogging to cool down
- - Stretch major muscle groups focusing on lower body
- - Foam roll any tight areas, especially legs and back
Mobility
- - Hip openers (90/90 stretch) - hold for 1-2 minutes each side
- - Shoulder stretches (cross-body arm stretch, tricep stretch)
- - Ankle mobility drills (ankle circles, calf stretches)
Coaching Advice
Target time: Complete at least 3 rounds.
How to pace: Aim to maintain a consistent pace throughout the workout without burning out too early.
How to be competitive: Push for a higher number of rounds by focusing on maintaining form, especially during high-rep movements like push-ups and squats. Consider strategizing your runs to ensure you recover adequately before the next set of bodyweight moves.
What you should feel: You should feel the effort building up gradually; aim for a steady heart rate increase. Post-workout, expect to feel pleasantly fatigued but not entirely exhausted.
Coach Note
This workout focuses on mixed conditioning, incorporating both running and bodyweight movements. It aims to maintain high movement quality while maximizing endurance for sustained efforts. Athletes should practice their pacing throughout the workout and use effective recovery strategies for sustained performance.