Apr 30, 2026
Hybrid Athlete
Hybrid Benchmark Endurance
Main WOD
- - 800m run
- - 15 kettlebell swings (24kg/16kg)
- - 12 box jumps (24"/20")
- - 20 sit-ups
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 min easy jog
- - Dynamic stretches (leg swings, high knees, butt kicks)
- - 3 sets of 5 push-ups and 10 air squats
Recovery
- - 5 min light jog or walk
- - Stretch hamstrings, quads, and hips for 5 min
Mobility
- - 10 min of foam rolling (especially legs and back)
- - Pigeon pose and figure-four stretch, holding each side for 30 seconds
Coaching Advice
Target time: Complete all 4 rounds.
How to pace: Aim for a consistent pace on the run, not exceeding your threshold to keep form during kettlebell swings and jumps.
How to be competitive: If aiming to compete, push through the runs but dial in the transitions to maximize efficiency between the movements.
What you should feel: During the workout, expect to feel slightly out of breath but in control. Post-workout, a sense of accomplishment and moderate fatigue should be present.
Coach Note
This AMRAP focuses on balanced high-intensity efforts to build endurance while still incorporating strength movements. It enhances aerobic durability while providing enough demand to improve repeatability. The emphasis today is to manage pacing wisely to maintain quality across rounds.