Jun 30, 2026
Hybrid Athlete
Aerobic Deadlift Run Intervals
Main WOD
- - 400m run
- - 8 deadlifts (moderate weight)
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 min easy jog
- - 3 rounds of: 10 air squats, 10 push-ups, 10 jumping jacks
- - 5 min dynamic stretching (leg swings, hip circles, arm circles)
Recovery
- - 2 min walking after each run interval
- - Stretch out hamstrings and lower back for 5 min before moving to next interval
Mobility
- - 10 min of hip flexor and quad stretches
- - 5 min of deep forward lunges to open hips
Coaching Advice
Target time: Complete all rounds in under 20:00
How to pace: Maintain a steady pace during the 400m run, focus on controlled breathing and cadence.
How to be competitive: Aim to push your pace slightly on the runs, challenging yourself to finish each run consistently faster than the last one, while keeping deadlift form tight and efficient.
What you should feel: You should feel your heart rate elevated during the runs, with your legs burning a bit from the deadlifts but maintainable; after the workout, expect a good fatigue in your legs but with a sense of accomplishment.
Coach Note
This workout focuses on balancing aerobic and strength capacities while developing endurance through running and deadlift volume. Aim for a steady, manageable pace for the run and ensure to maintain good form for the deadlifts, which contributes directly to the strength focus of the current block without testing maximums.