Past Workouts

May 1, 2026

Hybrid Benchmark Prep

Hybrid Athlete • object • 400m run • 20 wall balls (20/14 lbs) • 20 kettlebell swings (24/16 kg) • 400m run • 15 box jumps (24/20 in) • 15 burpees

Apr 30, 2026

Hybrid Benchmark Endurance

Hybrid Athlete • AMRAP • 800m run • 15 kettlebell swings (24kg/16kg) • 12 box jumps (24"/20") • 20 sit-ups

Apr 29, 2026

Gymnastics Endurance Challenge

Hybrid Athlete • AMRAP • 10 handstand push-ups • 15 kettlebell swings (24kg/16kg) • 200m run • 15 burpees

Apr 28, 2026

Hybrid Benchmark Intervals

Hybrid Athlete • ForTime • 800m run at 85% effort • 2-minute rest • 400m run at 90% effort • 1-minute rest • 800m run at 85% effort • 2-minute rest • 400m run at 90% effort

Apr 27, 2026

Hybrid Benchmark Conditioning

Hybrid Athlete • AMRAP • 200m run • 15 kettlebell swings (moderate weight) • 20 walking lunges

Apr 26, 2026

Mobility and Recovery Guidance

Hybrid Athlete • rest •

Apr 25, 2026

Aerobic Recovery Run

Hybrid Athlete • ForTime • 30 minutes easy pace run (zone 2) at a conversational pace. • Walk for 5 minutes to cool down.

Apr 24, 2026

Hybrid Benchmark Prep

Hybrid Athlete • EMOM • Run 400m at a steady pace • 10 Deadlifts (moderate weight, focus on form) • Run 400m at a steady pace • 10 Push-ups (kipping or strict based on capability) • Run 400m at a steady pace

Apr 23, 2026

Mixed-Modal Threshold Session

Hybrid Athlete • EMOM • Run 400m • 12 Kettlebell Swings (53/35 lbs) • 12 Box Jumps (24/20 in)

Apr 22, 2026

Upper Body Endurance Circuit

Hybrid Athlete • EMOM • 12 Push-ups • 8 Dumbbell Shoulder Press (moderate weight) • 10 Pull-ups or Assisted Pull-ups • 15-second Handstand Hold (or elevated hold)

Apr 21, 2026

Upper Body Aerobic Preparation

Hybrid Athlete • EMOM • 200m run (or 1 min on a treadmill) • 10 push-ups • 8 dumbbell shoulder presses (light to moderate weight)

Apr 20, 2026

Upper Body Strength & Conditioning

Hybrid Athlete • EMOM • 5 Pull-Ups • 10 Push-Ups • 15 Box Jumps (24"/20")

Apr 19, 2026

Upper Body Mobility and Recovery

Hybrid Athlete • EMOM • Wall angels (3 sets of 10 reps) • Thread the needle stretch (3 sets of 5 reps per side) • Triceps overhead stretch (hold for 30 seconds per side) • Forearm foam rolling (2 minutes per side)

Apr 18, 2026

Upper Body Active Recovery

Hybrid Athlete • ForTime • 20-minute easy jog or walk at a conversational pace • 5 rounds of: 10 push-ups, 10 inverted rows or TRX rows, 10 chair dips

Apr 17, 2026

5RM Strict Press Testing

Hybrid Athlete • ForTime • Strict Press 5RM

Apr 16, 2026

Mixed Upper Body Endurance Challenge

Hybrid Athlete • AMRAP • 10 Push-Ups • 15 Bent Over Rows (using moderate dumbbells) • 200m Run • 10 Lat Pull-Downs (machine or bands) • 15 Shoulder Press (dumbbells or barbell)

Apr 15, 2026

Upper Body Conditioning and Skill Work

Hybrid Athlete • AMRAP • Strict pull-ups • Dumbbell shoulder press • Kipping dips • Plank to push-up position • 10 min run at moderate pace

Apr 14, 2026

Upper Body Aerobic Interval Challenge

Hybrid Athlete • EMOM • 10 Push-ups • 15 Kettlebell Swings (moderate weight) • 20 Sit-ups • 200m Run

Apr 13, 2026

Upper Body Strength Conditioning Circuit

Hybrid Athlete • EMOM • 10 strict pull-ups • 15 push-ups • 20 alternating dumbbell shoulder presses (50% max weight) • 200m run

Apr 12, 2026

Full Body Recovery and Mobility

Hybrid Athlete • rest •