Past Workouts

Jun 30, 2026

Aerobic Deadlift Run Intervals

Hybrid Athlete • interval • 400m run • 8 deadlifts (moderate weight)

Jun 29, 2026

Strength Endurance Balance

Hybrid Athlete • ForTime • Deadlift: 4 sets of 6 reps (70% of 1RM) • Run: 800m at moderate pace after each set of deadlifts • Accessory: 3 rounds of 15 kettlebell swings and 10 burpees

Jun 28, 2026

Active Recovery and Mobility Rest Day

Hybrid Athlete • rest •

Jun 27, 2026

Optional Aerobic Recovery Day

Hybrid Athlete • ForTime • 30 minutes of steady-state running at conversational pace • 15 minutes of foam rolling focusing on lower body (quads, hamstrings, calves)

Jun 26, 2026

Endurance Deadlift & Run Session

Hybrid Athlete • ForTime • 400m run at a brisk pace • 5 deadlifts at 70% of 1RM • 400m run at a brisk pace • 5 deadlifts at 70% of 1RM • Repeat for 4 total rounds.

Jun 25, 2026

Mixed-Modal Threshold Session

Hybrid Athlete • EMOM • 400m run at slightly faster than race pace • 10 deadlifts (moderate weight, focus on form) • 10 box jumps (24" or 20" box)

Jun 24, 2026

Deadlift & Aerobic Skills Conditioning

Hybrid Athlete • AMRAP • 5 deadlifts (light to moderate load) • 200m run • 10 burpees

Jun 23, 2026

Aerobic Load Management

Hybrid Athlete • ForTime • 400m run • 15 kettlebell swings (moderate weight) • 10 deadlifts (light to moderate weight, emphasizing form) • 300m row

Jun 22, 2026

Deadlift & Run Conditioning Circuit

Hybrid Athlete • ForTime • 5 deadlifts (moderate weight, 70% of 1RM) • 200m run • 10 kettlebell swings (light to moderate kettlebell) • 200m run

Jun 21, 2026

Active Recovery & Mobility Focus

Hybrid Athlete • EMOM •

Jun 20, 2026

Active Recovery Run and Mobility

Hybrid Athlete • ForTime • 20 minutes easy run at conversational pace • 5 minutes of walking to cool down

Jun 19, 2026

Endurance-Strength Hybrid Session

Hybrid Athlete • AMRAP • Deadlift x 8 reps (moderate weight) • Run 400 meters • Deadlift x 6 reps (increasing weight) • Run 600 meters • Deadlift x 4 reps (heavy weight) • Run 800 meters

Jun 18, 2026

Deadlift Endurance EMOM

Hybrid Athlete • EMOM • Deadlifts (moderate load, focusing on form) - 5 reps • Run (2 min at conversational pace)

Jun 17, 2026

Tempo Skill Circuit

Hybrid Athlete • EMOM • 20 seconds of handstand holds (use wall for support if needed) • 40 seconds of kettlebell swings (moderate weight) • 20 seconds of hollow body holds • Rest 1 minute

Jun 16, 2026

Long Tempo Interval Session

Hybrid Athlete • EMOM • 4 x 800m at tempo pace with 2 minutes rest between intervals

Jun 15, 2026

Long Tempo Session with Accessory Conditioning

Hybrid Athlete • EMOM • 800m tempo run at marathon pace • Rest 2 minutes • Repeat 4 times • 3-minute jog recovery following the intervals

Jun 14, 2026

Active Recovery & Mobility for Long Tempo

Hybrid Athlete • rest •

Jun 13, 2026

Recovery Long Tempo Run

Hybrid Athlete • ForTime • 90 minutes at conversation pace running (approximately 65-75% effort) • Focus on maintaining a steady heart rate and efficient breathing.

Jun 12, 2026

8K Tempo Benchmark Test

Hybrid Athlete • ForTime • 8K run at steady threshold pace

Jun 11, 2026

Hybrid Long Tempo Focus

Hybrid Athlete • EMOM • Run 8 min at tempo pace • Rest 2 min • Run 8 min at tempo pace • Rest 2 min • Run 8 min at tempo pace