Apr 24, 2026
Hybrid Athlete
Hybrid Benchmark Prep
Main WOD
- - Run 400m at a steady pace
- - 10 Deadlifts (moderate weight, focus on form)
- - Run 400m at a steady pace
- - 10 Push-ups (kipping or strict based on capability)
- - Run 400m at a steady pace
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 10 minutes easy jog to elevate heart rate and prepare muscles for running.
- - Dynamic stretches focusing on legs: walking lunges, high knees, and butt kicks (15 reps each).
- - 3 rounds of: 5 Push-ups, 10 Air Squats, 15 second Plank.
Recovery
- - 5-10 minute light jog or brisk walk to bring heart rate down.
- - Static stretching focusing on the hamstrings, quadriceps, and shoulders (hold each stretch for 30 seconds).
Mobility
- - Foam rolling for 5 minutes focusing on legs and back.
- - Dynamic hip openers and thoracic spine rotations for 5-10 minutes.
Coaching Advice
Target time: Complete all rounds under 40:00
How to pace: Maintain a conversational pace during the runs, ensuring you can sustain throughout.
How to be competitive: Aim to maintain a consistent pace across all runs, maximizing speed on the final round for an optimal finish.
What you should feel: Expect a build-up of heart rate and lactic acid in muscles, particularly on the last run. After the piece, you should feel accomplished and challenged, with possibly a slight burn in your legs and chest.
Coach Note
This segment utilizes a mix of aerobic running and strength movements to help prepare for hybrid benchmarks. Focus on maintaining form during strength components while ensuring the run remains a steady effort to build endurance. This aligns with your block objective of increasing aerobic durability while introducing conservative loading with strength elements.