Jun 25, 2026
Hybrid Athlete
Mixed-Modal Threshold Session
Main WOD
- - 400m run at slightly faster than race pace
- - 10 deadlifts (moderate weight, focus on form)
- - 10 box jumps (24" or 20" box)
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 min easy jog
- - Dynamic stretches: leg swings, arm circles, torso twists
- - 3 rounds of 10 air squats, 10 push-ups, 10 kettlebell swings (light weight)
Recovery
- - 5 min walk to cool down
- - Stretching session focusing on hamstrings, quads, and hips (hold each stretch for 30 seconds)
Mobility
- - Foam roll hamstrings and glutes for 5 min
- - Hip openers and pigeon pose for 5 min
- - Ankle mobility drills with a resistance band
Coaching Advice
Target time: Complete all 8 rounds in under 20:00
How to pace: Keep a steady and controlled pace on the run and deadlifts, avoid going all out at any point.
How to be competitive: To be competitive, focus on maintaining a consistent pace and minimizing transition times between exercises.
What you should feel: You should feel challenged but capable; your heart rate should elevate during the run, and your muscles should feel engaged during the strength component. Expect muscles to feel a good burn but without excessive fatigue.
Coach Note
This workout focuses on building deadlift strength and aerobic capacity through running and mixed modal conditioning. The goal is to improve repeatability while enhancing endurance and strength balance throughout the session.