Jun 3, 2026
Hybrid Athlete
Moderate Tempo Conditioning
Main WOD
- - Run 2000m
- - 15 ring rows
- - Run 1000m
- - 10 handstand push-ups or pike push-ups
- - Run 800m
- - 15 kettlebell swings (24/16 kg)
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 min light jog to raise heart rate
- - Dynamic leg swings (front-to-back and side-to-side, 10 each leg)
- - 3 rounds of: 10 air squats, 10 push-ups, 10 lunges (5 each leg)
Recovery
- - 5 min slow-paced walk
- - Foam roll major muscle groups (quads, hamstrings, back, shoulders)
- - Hydration and re-fueling with protein shake or snack
Mobility
- - Hip flexor stretches (30 seconds each leg)
- - Shoulder dislocates with resistance band (10 reps)
- - Cat-cow stretch (10 repetitions)
Coaching Advice
Target time: Finish under 20:00
How to pace: Aim for a steady effort throughout the runs, increasing the intensity slightly on the last run segment.
How to be competitive: Try to maintain a consistent pace across the runs and transition smoothly into the gymnastics elements. Aim for quick sets on the ring rows and handstand push-ups to save time.
What you should feel: You should feel your heart rate elevate gradually during each run, with a controlled burn during the gymnastics elements. Post-workout, expect a sustained effort fatigue but should not be completely drained.
Coach Note
This workout focuses on building aerobic durability and skill under moderate intensity, fitting well with the Long Tempo focus of the block. Pacing should encourage maintaining speed while allowing for transitions in skill movements, thereby enhancing the athlete's efficiency and metabolic conditioning.