May 7, 2026
No Equipment Athlete
Bodyweight Endurance Circuit
Main WOD
- - 20 air squats
- - 15 push-ups
- - 25 mountain climbers (total)
- - 200m run
- - 10 tuck jumps
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes light jog to raise heart rate
- - Dynamic stretches: leg swings, arm circles, torso twists
- - 10 bodyweight squats
- - 10 push-ups (knee variation if needed)
- - 5 lunges per leg
Recovery
Mobility
- - Hip openers for 2 minutes
- - Shoulder dislocates with a towel for 2 minutes
- - Ankle mobility drills for 2 minutes
Coaching Advice
Target time: Complete all 5 rounds in under 20:00.
How to pace: Aim for a steady, controlled pace, maintaining quality over speed. Push yourself during the runs, but recover in the bodyweight movements.
How to be competitive: To be competitive, focus on minimizing rest between transitions, maintain a steady breathing pattern, and keep moving even if you have to slow down.
What you should feel: You should feel breathless during the runs, a good burn in your muscles during the bodyweight movements, and overall fatigue by the end of the workout without compromising form.
Coach Note
This workout emphasizes mixed-modal conditioning, focusing on bodyweight exercises combined with running to challenge endurance and movement quality. It supports the objective of building towards peak workload, allowing the athlete to gauge their threshold capabilities without compromising form or quality.