May 14, 2026
No Equipment Athlete
Bodyweight Threshold Circuit
Main WOD
- - 20 Burpees
- - 30 Jump Squats
- - 400m Run
- - 15 Push-Ups
- - 25 Mountain Climbers
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of easy jogging to elevate heart rate
- - Dynamic stretches including leg swings, arm circles, and hip openers (5 mins)
- - 3 rounds of: 10 air squats, 10 push-ups, 30-second high knees
Recovery
- - 5 minutes of walking to bring heart rate down
- - Stretch out major muscle groups, focusing on the legs and arms (hold each stretch for 20-30 seconds)
Mobility
- - Hip Flexor Stretch: 30 seconds per side
- - Pigeon Pose: 30 seconds per side
- - Thoracic Spine Rotation: 10 reps per side
Coaching Advice
Target time: Complete all 5 rounds in under 20:00
How to pace: Maintain a steady pace throughout, aiming to keep a consistent heart rate without burning out early.
How to be competitive: Push through the burpees and jump squats quickly while maintaining form; focus on quick transitions between movements.
What you should feel: Expect to feel heat building and intensity rising. Post-workout, you should feel accomplished with a good mix of fatigue and energy, indicating effective exertion.
Coach Note
This workout is designed to challenge your mixed-modal conditioning with a focus on bodyweight exercises and running. Maintain a steady, sustainable pace during the 20 minutes to build repeatability and endurance as you prepare for the upcoming test. The combination of movements targets different muscle groups while keeping your heart rate elevated, optimizing your threshold fitness for mixed conditioning scenarios.