Jun 18, 2026
Hybrid Athlete
Deadlift Endurance EMOM
Main WOD
- - Deadlifts (moderate load, focusing on form) - 5 reps
- - Run (2 min at conversational pace)
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 min light jog
- - Dynamic stretching focusing on lower body
- - 2 rounds of 10 bodyweight lunges, 10 air squats, and 10 leg swings
Recovery
- - 5-10 min walking or light jogging after workout
- - Hydrate well post-session
- - 5 min static stretching focusing on hamstrings, quads, and lower back
Mobility
- - Perform 2 rounds of the following: 30 sec hamstring stretches, 30 sec hip openers, 30 sec thoracic spine rotations
Coaching Advice
Target time: Complete all 10 rounds with a focus on sustainability.
How to pace: Aim to finish the running segment feeling ready for your next round but slightly out of breath.
How to be competitive: Push the deadlift weight to the upper end of moderate while maintaining form to maximize strength gain.
What you should feel: You should feel a consistent effort on the deadlift with a light burn in the legs after the run, finishing the session feeling accomplished and energized.
Coach Note
This workout emphasizes a balance between strength and endurance, aligning closely with the focus of building deadlift strength and aerobic durability. The EMOM format allows for controlled pacing while reinforcing movement quality.