Apr 29, 2026
Hybrid Athlete
Gymnastics Endurance Challenge
Main WOD
- - 10 handstand push-ups
- - 15 kettlebell swings (24kg/16kg)
- - 200m run
- - 15 burpees
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 minutes dynamic stretching focusing on shoulders and hips
- - 3 rounds of: 10 hollow rocks, 10 scapula push-ups, 15 air squats
- - 1 mile easy jog to elevate heart rate
Recovery
- - 5 minutes of walking to lower heart rate
- - 10 minutes of light foam rolling focusing on back and shoulders
- - Hydrate with water or electrolyte drink
Mobility
- - 3 minutes of shoulder dislocates with a band
- - 2 minutes couch stretch each leg
- - 3 minutes of thoracic spine rotations
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Start steady on the first set, aiming to find a sustainable rhythm for the movements. Transition quickly but controlled between exercises.
How to be competitive: Focus on minimizing breaks. Use a clock to keep track of your round times and aim to improve with each subsequent round.
What you should feel: You should feel a consistent burn in your shoulders and legs. After the workout, expect a sense of fatigue but also accomplishment from pushing through.
Coach Note
This workout incorporates gymnastics movements with running and kettlebell work to enhance overall athleticism while prioritizing aerobic capacity and endurance. The combination of skills and movements aligns with the block focus of building hybrid benchmarks, promoting durability in core and upper body strength. Pacing is crucial; aim for a steady effort to last throughout the duration.