May 7, 2026
Hybrid Athlete
Hybrid Benchmark Repeatability Session
Main WOD
- - 400m run at a steady pace
- - 20 kettlebell swings (light to moderate weight)
- - 15 burpees
- - 500m row or similar (aerobic machine)
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 minutes of easy jogging to raise heart rate
- - Dynamic stretches: leg swings, high knees, butt kicks (10 each)
- - 3 rounds of 20 seconds of air squats, 10 push-ups, 15 jumping jacks
Recovery
- - 5 minutes walking to gradually lower heart rate
- - Static stretches focusing on hamstrings, quads, and shoulders (30 seconds each)
- - Foam rolling for major muscle groups used
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Shoulder dislocates with a band (10 reps)
- - Thoracic spine rotation (10 reps each side)
Coaching Advice
Target time: Complete all rounds within 30:00
How to pace: Maintain a steady, sustainable pace especially during the runs to avoid burnout.
How to be competitive: Aim to keep all movements unbroken; push to stay ahead of the clock while focusing on form.
What you should feel: You should feel challenged but controlled throughout; expect to feel a strong burn in your muscles, particularly from the kettlebell swings and burpees.
Coach Note
This session aims to optimize your hybrid capabilities by combining running, strength, and aerobic components. Focus on pacing during the runs to maintain quality throughout all sets. This format will help develop endurance and mental toughness, which are essential for the upcoming tests in this block.