Apr 30, 2026
No Equipment Athlete
Bodyweight Threshold Circuit
Main WOD
- - 10 Burpees
- - 15 Jump Squats
- - 20 Mountain Climbers
- - 400m Run (or 2-minute jog)
- - 15 Push-ups
- - 20 Walking Lunges
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of light jogging
- - Dynamic stretches: arm circles, leg swings, and hip openers for 5 minutes
- - 3 rounds of 10 air squats, 10 push-ups, and 15 lunges (total) with a focus on form.
Recovery
- - Post-workout hydration with electrolyte drink
- - 5-10 minutes of walking to bring heart rate down
- - Stretching major muscle groups used in workout for 10 minutes.
Mobility
- - Ankle and calf stretches (hold for 30 seconds each side)
- - Hip flexor stretches (hold for 30 seconds each side)
- - Shoulder dislocators with a towel or band for 5 minutes.
Coaching Advice
Target time: Complete 5 rounds plus 3 burpees and 5 jump squats.
How to pace: Aim to maintain a steady pace; push through burpees and jump squats as they will have higher metabolic demand.
How to be competitive: To be competitive, focus on minimizing rest between movements and maintain a strong running pace. Push to complete as many rounds as possible without sacrificing form.
What you should feel: During the workout, you should feel a strong cardiovascular burn and muscle fatigue, especially in the legs. After, expect to feel a sense of accomplishment and a good level of exertion, but not completely exhausted.
Coach Note
This workout builds upon your endurance capabilities while focusing on mixed-modal movements to improve your threshold. It's designed to challenge your bodyweight exercises and running efficiency. Aim for a controlled pace throughout to enhance repeatability in each round and maximize your work capacity over the 30 minutes.