May 18, 2026
Hybrid Athlete
Hybrid Benchmark Deload Session
Main WOD
- - 10 kettlebell swings
- - 15 push-ups
- - 20 wall balls
- - 400m run
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 min easy jog to raise heart rate
- - Dynamic stretches: leg swings, arm circles, walking lunges
- - 3 rounds of 10 air squats, 10 push-ups, 10 jumping jacks
Recovery
- - 5 min walk to bring heart rate down
- - Stretch hamstrings, quads, and shoulders for 5 min
Mobility
- - Foam roll back and legs for 10 min
- - Deep squat hold for 1 min
- - Hip flexor stretch for 30 sec each side
Coaching Advice
Target time: Complete all 4 rounds in under 18:00
How to pace: Maintain a steady pace on runs ensuring you can still breathe and maintain form.
How to be competitive: Focus on minimizing transition times between movements and maintain unbroken sets.
What you should feel: You should feel challenged but within your limits. A good level of exertion but no complete fatigue.
Coach Note
This workout focuses on maintaining strength while also enhancing aerobic capacity. The emphasis on short, high-rep movements combined with a 400m run supports overall conditioning and primes the athlete for upcoming benchmark tests.