Jun 24, 2026
Hybrid Athlete
Deadlift & Aerobic Skills Conditioning
Main WOD
- - 5 deadlifts (light to moderate load)
- - 200m run
- - 10 burpees
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 min light jog to elevate heart rate
- - Dynamic stretches (leg swings, arm circles)
- - 3 rounds of: 10 air squats, 10 push-ups, 10 back extensions
Recovery
- - 5-10 min walking cooldown
- - Hydrate and refuel with a snack post-workout
Mobility
- - 10 min of hip openers (90/90 stretch, pigeon pose)
- - Thoracic spine rotations for upper body mobility
Coaching Advice
Target time: Aim for 12-14 rounds in 18 minutes
How to pace: Aim to maintain a steady pace throughout the AMRAP, avoiding spikes in intensity.
How to be competitive: Try to increase your rounds compared to last week. Focus on smooth transitions between movements for efficiency.
What you should feel: Expect moderate effort with some increased breathing but still able to hold a conversation. Should leave your muscles feeling fatigued post-workout but energized overall.
Coach Note
Keep the deadlift load conservative to support technique and recovery. Focus on form as you transition between lifts and runs. This workout targets aerobic capacity while integrating strength components, setting the foundation for the deadlift strength focus in this block.