Past Workouts

Jun 10, 2026

Tempo Aerobic Skill Conditioning

Hybrid Athlete • EMOM • 10 Ring Rows • 15 Box Step-Ups (24/20 in) • 200m Run

Jun 9, 2026

Long Tempo Challenge Run

Hybrid Athlete • ForTime • Run 3200 meters at a controlled tempo pace • Rest 2 minutes • Run 1600 meters at a faster tempo pace • Rest 1 minute • Run 800 meters at race pace effort

Jun 8, 2026

Tempo Endurance Boost

Hybrid Athlete • ForTime • Run 3km at 85% effort • Rest 2 min • Complete 4 rounds of 400m run at increased pace with 1 min rest between each

Jun 7, 2026

Full Recovery Day: Mobility and Relaxation

Hybrid Athlete • ForTime • Foam Roll calves for 2 minutes each side • Foam Roll quadriceps for 2 minutes each side • Foam Roll glutes for 2 minutes each side • Deep Stretching for hip flexors (hold for 1 minute each side) • Deep Stretching for hamstrings (hold for 1 minute each side) • Deep Stretching for shoulders (hold for 1 minute each side)

Jun 6, 2026

Aerobic Tempo Recovery Run

Hybrid Athlete • ForTime • 30 minute steady-state run at comfortable pace • Maintain a conversational pace throughout

Jun 5, 2026

Endurance Tempo Burn

Hybrid Athlete • ForTime • 60-minute steady-state run at 70-75% max effort • 5-minute walk or light jog recovery every 15 minutes

Jun 4, 2026

Long Tempo Endurance Challenge

Hybrid Athlete • ForTime • 800m run at threshold pace (estimate 85% effort) • 1 min kettlebell swings (moderate weight) • 800m run at threshold pace • 1 min box jumps (22 inch box) • 800m run at threshold pace • 1 min push-ups (bodyweight)

Jun 3, 2026

Moderate Tempo Conditioning

Hybrid Athlete • ForTime • Run 2000m • 15 ring rows • Run 1000m • 10 handstand push-ups or pike push-ups • Run 800m • 15 kettlebell swings (24/16 kg)

Jun 2, 2026

Long Tempo Interval Session

Hybrid Athlete • EMOM • 800m run at tempo pace followed by 400m easy jog, repeat 4 times

Jun 1, 2026

Extended Tempo Circuit

Hybrid Athlete • EMOM • 800m run at a controlled pace • 2 min of steady rowing • 500m brisk walk or light jog

May 31, 2026

Full Recovery Day - Mobility and Recovery Focus

Hybrid Athlete • ForTime •

May 30, 2026

Aerobic Recovery Tempo

Hybrid Athlete • ForTime • 20 minutes of steady-state running at a conversational pace, maintaining a focus on relaxed breathing and good form.

May 29, 2026

Extended Tempo Run Session

Hybrid Athlete • ForTime • 20 min tempo run at a steady pace • 5 min walk or light jog to recover

May 28, 2026

Long Tempo Threshold Practice

Hybrid Athlete • ForTime • 10 min at threshold pace on treadmill or flat run • 4 min recovery jog or walk • 2 min at threshold pace on treadmill or flat run • 2 min recovery jog or walk • Repeat the 2 min at threshold pace and recovery jog 2 more times

May 27, 2026

Long Tempo Conditioning Session

Hybrid Athlete • EMOM • 200m run • 5 ring dips • 15 wall balls

May 26, 2026

Tempo Endurance Fusion

Hybrid Athlete • ForTime • 1200m run at tempo pace • 90 sec rest • 4 x 400m repeats at 85-90% effort with 1 min rest

May 25, 2026

Tempo Strength and Aerobic Conditioning

Hybrid Athlete • AMRAP • 10 kettlebell swings • 400m run • 15 box step-ups (with bodyweight or light weight) • 200m slow jog

May 24, 2026

Full Rest Day with Mobility and Recovery

Hybrid Athlete • EMOM •

May 23, 2026

Aerobic Recovery Run

Hybrid Athlete • ForTime • 30-minute easy steady-state run at conversational pace

May 22, 2026

Long Tempo Session

Hybrid Athlete • EMOM • 1 km run at moderate pace • 30 seconds bodyweight squats (focus on form) • 1 km run at slightly faster than first pace