Apr 29, 2026
No Equipment Athlete
Bodyweight Flow Conditioning
Main WOD
- - 5 burpees
- - 10 alternating lunges
- - 15 sit-ups
- - 20 mountain climbers
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of light jogging to elevate heart rate
- - 10 arm circles forward, 10 backward
- - 12 air squats to activate lower body
- - 10 push-ups to engage upper body
- - 5 inchworms with a push-up at the bottom
Recovery
- - 5 minutes of walking to lower heart rate
- - 2 minutes of deep breathing, focus on inhaling through the nose and exhaling through the mouth
Mobility
- - 30 seconds each side of pigeon stretch
- - 1 minute of standing quad stretch
- - 30 seconds each side of seated forward fold
Coaching Advice
Target time: Complete all 5 rounds within 18:00
How to pace: Aim for a steady pace; maintain consistent movement throughout the AMRAP.
How to be competitive: Focus on reducing rest periods and minimizing transitions to maximize rounds completed.
What you should feel: You should feel your heart rate elevated and muscles working; expect a good burn but maintain form throughout.
Coach Note
This workout emphasizes bodyweight progressions to complement the current block focus on mixed conditioning. Aim for a smooth and controlled rhythm to push through the full duration while mastering form in each movement.