May 20, 2026
Hybrid Athlete
Skill and Conditioning Blends
Main WOD
- - 5 handstand push-ups
- - 10 kettlebell swings (24/16 kg)
- - 200 meter run
- - 15 burpees
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 minutes of light jogging to elevate heart rate
- - Dynamic stretches: leg swings, arm circles, hip openers for 10 each
- - 3 rounds of 5 pull-ups (or assisted), 10 push-ups, 15 air squats to prime gymnastics movements
Recovery
- - 10 minutes of walking to cool down
- - 5 minutes of light stretching focusing on arms and legs
Mobility
- - Hip and shoulder mobility drills: 10 minutes on the floor focusing on pigeon pose and shoulder dislocates
- - Foam roll upper back and quads
Coaching Advice
Target time: Complete all 5 rounds in under 20:00.
How to pace: Aim to maintain a steady pace throughout, ensuring each movement is performed with good technique.
How to be competitive: Push to keep your transitions quick, aiming to minimize downtime between movements.
What you should feel: Expect to feel a strong cardiovascular challenge with muscle fatigue during the higher rep movements; you should finish feeling a good level of exertion, but not burnt out.
Coach Note
This workout emphasizes skill retention in gymnastics and blending it with conditioning. The goal is to have a well-rounded session that builds endurance while practicing key movements needed for hybrid performance. The balance of movements encourages sustainable intensity as a deload before the benchmark testing phase.