Jun 17, 2026
Hybrid Athlete
Tempo Skill Circuit
Main WOD
- - 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
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 minutes of light jogging to increase heart rate
- - Dynamic stretches (leg swings, arm circles, hip openers for 10 reps each)
- - 3 rounds of 5 push-ups and 10 air squats to activate the muscles
Recovery
- - Cooldown with light jogging for 5 minutes and stretching
Mobility
- - Foam roll upper back and hamstrings for 5-10 minutes
- - Static hip flexor stretch (hold each side for 30 seconds)
- - Shoulder dislocates with a band or stick for 2 minutes
Coaching Advice
Target time: Complete all rounds within 20:00
How to pace: Aim for a steady pace that allows you to maintain form throughout each movement.
How to be competitive: To be competitive, focus on minimizing rest and maximizing efficiency in transitions between movements.
What you should feel: Expect a moderate level of exertion; you should feel your heart rate elevated but still able to maintain technique.
Coach Note
This workout emphasizes skill work in gymnastics under moderate fatigue while allowing you to practice pacing, crucial for your long tempo sessions. It helps develop the coordination required for movement efficiency and maintains endurance for upcoming tests.