May 27, 2026
Hybrid Athlete
Long Tempo Conditioning Session
Main WOD
- - 200m run
- - 5 ring dips
- - 15 wall balls
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 min light jog
- - Dynamic stretch: leg swings, arm circles
- - 3 rounds of 10 air squats, 8 push-ups, 30 sec plank
Recovery
- - Focus on hydration and nutrition post-workout
Mobility
- - Hip flexor stretch: 1 min each side
- - Shoulder dislocations with a resistance band: 10 reps
- - Ankle dorsiflexion stretch: 1 min each side
Coaching Advice
Target time: Complete all intervals in under 18:00
How to pace: Maintain a steady effort on the runs; aim for a conversational pace during the runs, with intensity ramped up for the strength movements.
How to be competitive: Prioritize smooth transitions and quick movements in each interval; see if you can shave a few seconds off your run times with each rep.
What you should feel: You should feel your heart rate elevating during the runs, with a good burn in your upper body during the dips and wall balls; expect some fatigue but maintain form throughout.
Coach Note
The main focus today is to balance run strength with skill work in gymnastics to build aerobic durability. The EMOM format encourages maintaining a consistent pace and rhythm, crucial for this block's goal.