Jun 25, 2026
Everyday Athlete
Endurance Threshold Session
Main WOD
- - 600m run at moderate pace
- - 15 kettlebell swings (moderate weight)
- - 200m row
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Running Capacity
Warm-Up
- - 5-minute light jog
- - Dynamic stretches focusing on hip flexors and hamstrings
- - Drills: high knees, butt kicks, and strides for 100m
Recovery
- - 5-minute easy jog or walk after completion
- - Hydrate well
Mobility
- - Hip flexor stretches
- - Quadriceps stretches
- - Lower back rotational stretches
Coaching Advice
Target time: Complete all rounds under 20:00
How to pace: Aim to keep a steady pace during runs and manage kettlebell swings efficiently.
How to be competitive: Push to maintain or improve split times on the run portions, aiming to decrease time with each round.
What you should feel: You should feel like you are working hard but able to maintain the pace; expect slight fatigue by the end of the session.
Coach Note
This workout emphasizes maintaining a sustainable pace across mixed modalities, aligning with the running capacity focus of the block. Participants should balance effort to ensure they can complete all movements with good form, enhancing overall aerobic endurance while incorporating kettlebell swings as a full-body workout.