Jun 19, 2026
Hybrid Athlete
Endurance-Strength Hybrid Session
Main WOD
- - 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
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 minutes of dynamic stretching
- - 10 minutes easy jog
- - Max effort 1 minute of deadlifts at moderate weight (50-60% 1RM)
- - 5 minutes of mobility work focusing on hamstrings and back
Recovery
- - 5-10 minutes of light jogging
- - Stretching focusing on back, hamstrings, and quads (hold each stretch for 30 seconds)
Mobility
- - Foam roll lower back and legs for 5 minutes
- - Hip flexor stretches (30 seconds each side)
- - Cat-Cow stretch (1 minute)
Coaching Advice
Target time: Finish under 20:00
How to pace: Start at a steady pace for the deadlifts and runs to maintain form throughout. Adjust weights based on your comfort, ensuring you can complete all reps safely.
How to be competitive: Try to minimize rest between movements. Push the pace on your runs to build endurance while maintaining strong deadlift technique.
What you should feel: You should feel challenged but not overwhelmed. A strong effort during deadlifts and a sustained push during the runs should leave you feeling fatigued but accomplished by the end.
Coach Note
This workout balances deadlift strength with running volume, ideal for reinforcing aerobic endurance while progressing in deadlift proficiency. Focus on form over load today; this supports your strength block while enhancing endurance capacity.