Apr 27, 2026
No Equipment Athlete
Full Body Conditioning Intervals
Main WOD
- - 10 bodyweight squats
- - 8 push-ups
- - 30 seconds of mountain climbers
- - 30 seconds of lateral lunges (15 each side)
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of dynamic stretching focusing on hips, shoulders, and legs
- - 2 rounds of 10 bodyweight squats
- - 2 rounds of 5 push-ups
- - 2 rounds of 30-second high knees
Recovery
- - 3-5 minutes of light jogging or walking to bring heart rate down
- - Stretch major muscle groups used in the workout
Mobility
- - 10 minutes of foam rolling (if available) or deep static stretching focusing on quads, hamstrings, chest, and back
Coaching Advice
Target time: Complete all 5 rounds within the 12-minute window.
How to pace: Keep a steady pace through movements; avoid rushing to maintain quality form.
How to be competitive: Aim to keep transitions quick between movements to maximize work done each minute. Track your rounds and try to improve in subsequent sessions.
What you should feel: Expect a high heart rate and some muscle burn during each interval; afterward, you should feel accomplished and energized.
Coach Note
This workout is designed to build strength and endurance with a focus on bodyweight movements. With conservative loading, it emphasizes proper running mechanics through high knees as a conditioning component. The intervals allow for sustained effort while building familiarity with transitions and pacing, aligning with the current block's intent.