Apr 25, 2026
No Equipment Athlete
Aerobic Recovery Flow
Main WOD
- - 10-min steady run at an easy pace
- - 5 min of bodyweight squats (2-3 sets of 10-15 reps with 30 sec rest)
- - 10 min of walking lunges (2-3 sets of 10-15 reps per leg with 30 sec rest)
- - 5 min cool down walk
Week 17 • Block 5 (Week 1/4) • Optional Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 min easy jog or brisk walk
- - Dynamic stretches: arm circles, leg swings, hip circles (2 min each)
- - Jog in place with high knees for 1 minute
- - Butt kicks for 1 minute
Recovery
- - 3-5 minutes of deep breathing exercises to lower heart rate
- - Light stretching: quads, hamstrings, calves (hold each for 20-30 seconds)
- - Foam roll major muscle groups if available
Mobility
- - 10-min yoga flow focusing on hips and lower back
- - Cat-cow stretches for spinal mobility (2-mins)
- - Pigeon pose (1 min per side)
Coaching Advice
Target time: Finish under 30:00
How to pace: Maintain a conversational pace during the run, the focus should be on keeping the heart rate low.
How to be competitive: Challenge yourself by maintaining a consistent speed throughout the run, aiming for speed during the lunges and squats.
What you should feel: You should feel rejuvenated throughout the workout, with a slight burn in the legs during lunges and squats but nothing overexerting.
Coach Note
This workout promotes recovery and adaptation while supporting aerobic conditioning. Keep the intensity low to aid in recovery without pushing the limits, supporting the goal of building Mixed Conditioning endurance while enhancing aerobic capacity.