May 5, 2026
Hybrid Athlete
Hybrid Aerobic Interval Challenge
AMRAPTime Cap: 24:00
Main WOD
- - 800m run at a moderate pace
- - 20 kettlebell swings
- - 20 push-ups
- - 400m run at a faster pace
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5-10 minutes dynamic stretching focusing on legs and hips
- - 2x400m easy run to gradually increase heart rate
- - 5 minutes of mobility drills targeting hips, legs, and thoracic spine
Recovery
- - 5-10 minutes of light jogging or walking to cool down
- - Static stretches focusing on hamstrings, quads, and shoulders for 10 minutes
Mobility
- - Hip flexor stretches
- - Spinal twists
- - Ankle mobility exercises
Coaching Advice
Target time: Finish before the 24:00 time cap.
How to pace: Open with controlled effort, then settle into sustainable pacing.
How to be competitive: If competing, transition quickly and push final third while preserving movement quality.
What you should feel: Expect rising breathing demand with manageable muscular fatigue.
Coach Note
Pacing during the 800m is crucial; aim for a moderate effort that allows you to recover slightly for the faster 400m interval. This workout promotes aerobic capacity while developing strength endurance, aligning with the current block focus.