May 12, 2026
No Equipment Athlete
Bodyweight Interval Conditioning
Main WOD
- - 40 seconds of burpees
- - 20 seconds rest
- - 40 seconds of running in place
- - 20 seconds rest
- - 40 seconds of mountain climbers
- - 20 seconds rest
- - 40 seconds of high knees
- - 20 seconds rest
- - 40 seconds of plank jacks
- - 20 seconds rest
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 10 minutes easy jog or brisk walk
- - Dynamic stretches (leg swings, arm circles, hip circles)
- - 2 rounds of 5 push-ups, 10 air squats, and 15 jump lunges for activation
Recovery
- - 5 minutes of slow walking or light jogging
- - Deep breathing exercises for 3 minutes
Mobility
- - 5 minutes of static stretching focusing on hamstrings, quads, shoulders, and lower back
- - Foam rolling or self-myofascial release for tight areas
Coaching Advice
Target time: Complete all intervals within 20:00.
How to pace: Maintain a steady rhythm for each interval; don't go all out to avoid burnout before the next round.
How to be competitive: Stay focused on form and speed; aim to improve on your overall pace with each round to challenge yourself.
What you should feel: Expect a notable increase in heart rate and breathlessness during work periods. You should feel energized and slightly fatigued afterward, with a good sense of accomplishment.
Coach Note
The focus today is on mixed conditioning to develop aerobic and interval capacity while ensuring movement quality. The interval structure allows for controlled pacing, suitable for peak workload before the upcoming test week without compromising form.