Jun 29, 2026
Hybrid Athlete
Strength Endurance Balance
Main WOD
- - Deadlift: 4 sets of 6 reps (70% of 1RM)
- - Run: 800m at moderate pace after each set of deadlifts
- - Accessory: 3 rounds of 15 kettlebell swings and 10 burpees
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 minutes easy jog
- - 3 rounds of 10 bodyweight squats, 10 push-ups, and 10 jumping jacks
- - 5 minutes dynamic stretching focusing on hamstrings and hip flexors
Recovery
- - 5-10 minutes light jogging or walking to lower heart rate
- - Hydration: Drink water or electrolyte drink post-workout
Mobility
- - Foam roll hamstrings and lower back for 5-10 minutes
- - Hip flexor stretches: 30 seconds each side
- - Seated forward fold stretch: 30 seconds
Coaching Advice
Target time: Finish under 20:00
How to pace: Aim to complete deadlifts with controlled, steady form. On runs, find a sustainable pace that allows for breathing without gasping.
How to be competitive: To push for a competitive edge, aim to reduce transition times and maintain consistent pacing throughout the workout, particularly on the runs.
What you should feel: Expect to feel muscular fatigue in the legs during the deadlifts. The runs should feel challenging but sustainable, leading to a moderate level of breathlessness.
Coach Note
This workout emphasizes building strength endurance through deadlifts, interspersed with running to maintain aerobic durability. Aim to complete both lifts and runs efficiently to align with the block objective of enhancing deadlift strength while preserving running volume.