May 6, 2026
No Equipment Athlete
Bodyweight Conditioning Skill Circuit
Main WOD
- - 5 handstand hold (against wall or freestanding, 20-30 seconds each)
- - 10 burpees
- - 15 reverse lunges (alternating legs)
- - 20 mountain climbers (10 each leg)
- - 1 minute of plank hold
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of dynamic stretching (arm circles, leg swings, torso twists)
- - 20 bodyweight squats
- - 10 push-ups
- - 30 seconds high knees
- - 1 minute of easy jog
Recovery
- - 5 minutes of walking to bring heart rate down
- - 2 minutes of deep breathing
- - 3-5 minutes of static stretching (emphasizing arms, chest, quads, and hamstrings)
Mobility
- - 10 minutes of shoulder and hip mobility (band dislocates, pigeon pose, cat-cow stretches)
Coaching Advice
Target time: Complete all movements in under 15:00.
How to pace: Aim to maintain a steady pace throughout; find a rhythm that is challenging but sustainable.
How to be competitive: Focus on minimizing rest time and maintaining form. If you feel strong, push to cycle through the movements more quickly, especially during the burpees and lunges.
What you should feel: You should feel your heart rate increase, muscles engaged, and a good burn during effort. After the workout, expect a sense of accomplishment and muscle fatigue, but not overexertion.
Coach Note
This workout is designed to build volume and skill, focusing on gymnastics movement through handstand holds while also hitting conditioning via bodyweight exercises. It's critical to keep movements controlled to prevent injury and maintain form. Emphasizing running mechanics, lunges, and core stability will support your overall mixed conditioning objectives for this block.