Jun 1, 2026
Hybrid Athlete
Extended Tempo Circuit
Main WOD
- - 800m run at a controlled pace
- - 2 min of steady rowing
- - 500m brisk walk or light jog
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 min easy jog
- - Dynamic stretches (leg swings, arm circles)
- - 3 rounds of: 20s air squats, 20s push-ups, 20s sit-ups, 1 min rest
Recovery
- - 5 min easy walk or jog
- - Static stretching focusing on legs, hips, and shoulders for 10 min
Mobility
- - Hip flexor stretch: 2 min each leg
- - Standing quad stretch: 2 min each leg
- - Cat-cow: 5 rounds
Coaching Advice
Target time: Complete each 800m interval at or under 3:30.
How to pace: Start strong but maintain an even effort throughout the 800m runs.
How to be competitive: Aim to keep all intervals within 5 seconds of each other to build consistency.
What you should feel: You should feel steady breath control during runs, with a slight burn in the legs that stays manageable throughout. Post-workout, expect a satisfying fatigue in the legs and core from sustained effort.
Coach Note
Pacing should be controlled for the runs while keeping the heart rate elevated during the rowing. This workout builds aerobic durability while emphasizing a long tempo focus by sustaining higher intensity. The alternating movements promote run-strength balance and facilitate recovery between the runs, supporting the goal of this training block.