May 15, 2026
Hybrid Athlete
Lift + Run Combo Test
Main WOD
- - 10 deadlifts (135/95 lbs)
- - Run 400 meters
- - 10 front squats (135/95 lbs)
- - Run 400 meters
- - 10 overhead presses (95/65 lbs)
- - Run 400 meters
Week 20 • Block 5 (Week 4/4) • Test Day
This Week's Focus
Hybrid Benchmark
Alternating barbell sets and run intervals for time.
Benchmark Test: Lift + Run Combo Test
Warm-Up
- - 5-minute easy jog
- - Dynamic stretches: leg swings, arm circles, hip circles
- - 3 rounds of: 10 air squats, 5 push-ups, 5 lunges
Recovery
- - Cool down with 5-minute walk
- - Static stretching: hamstrings, quads, shoulders
- - Foam roll major muscle groups used
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Thoracic spine rotation (5 each side)
- - Ankle mobility drills (10 reps each side)
Coaching Advice
Target time: Finish under 20:00
How to pace: Maintain a steady effort; start slower to warm up your body and progressively increase intensity during each run interval.
How to be competitive: Aim to maintain consistent running paces between barbell sets to optimize transition times for a competitive edge.
What you should feel: You should feel challenged but sustainable effort initially. By the end, expect elevated heart rate and muscle fatigue, but avoid complete exhaustion.
Coach Note
Pacing should be strategic; start with manageable lifts and focus on quick transitions to the running segments. This workout tests both strength endurance and aerobic capacity, aligning with the Hybrid Benchmark objectives.