May 1, 2026
No Equipment Athlete
Mixed Bodyweight Endurance Circuit
Main WOD
- - 10 burpees
- - 20 walking lunges
- - 30 mountain climbers
- - 400m run
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 min easy jog
- - Dynamic stretches (arm circles, leg swings, torso twists)
- - 20 air squats
- - 10 push-ups
- - 30 seconds high knees
Recovery
- - 5 min light jog or walk
- - Static stretching focusing on legs and shoulders for 5 min
Mobility
- - Hip flexor stretch
- - Spinal twist
- - Shoulder mobility drills
- - Calf stretch
Coaching Advice
Target time: Complete 5 full rounds.
How to pace: Aim to maintain a steady pace throughout; start conservatively.
How to be competitive: Push your limits in the burpees and lunges to gain extra rounds while maintaining form.
What you should feel: You should feel challenged but controlled; expect a strong heart rate and some muscle fatigue, especially in the legs by the end.
Coach Note
Focus on quality movement standards to ensure safety and effectiveness. Maintain form especially during high repetitions. This workout supports the block's goal to enhance muscular endurance and aerobic capacity while building on previous weeks' conditioning progress.