Jun 10, 2026
Hybrid Athlete
Tempo Aerobic Skill Conditioning
Main WOD
- - 10 Ring Rows
- - 15 Box Step-Ups (24/20 in)
- - 200m Run
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5-minute light jog to elevate heart rate
- - Dynamic stretches (leg swings, arm circles, hip openers)
- - 2 rounds of: 10 push-ups, 10 air squats, 10 lunges
Recovery
- - Active recovery is encouraged between intervals; stay moving lightly during rest.
Mobility
- - 10 minutes of foam rolling (quads, hamstrings, back)
- - Mobility drills for hips and shoulders (banded stretches, wall slides)
Coaching Advice
Target time: Complete all rounds within 20:00.
How to pace: Aim to maintain a steady pace throughout the EMOM, avoiding spikes in effort.
How to be competitive: Focus on maintaining form while pushing to complete each round with minimal rest; aim to finish strong each minute.
What you should feel: You should feel challenged but not overly fatigued; the goal is a consistent level of exertion with slight muscle fatigue by the end.
Coach Note
This workout focuses on moderate conditioning with a blend of gymnastics and running to improve skill and endurance capacity. The EMOM structure allows for pacing practice and supports the current focus on maintaining movement quality during longer efforts.