May 11, 2026
Hybrid Athlete
Hybrid Benchmark Recovery Session
Main WOD
- - 400m run
- - 5 burpees
- - 15 kettlebell swings (light to moderate weight)
- - 20 double-unders or 40 single-unders
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 10 min easy jog to raise heart rate
- - Dynamic stretches: leg swings, high knees, butt kicks (5 each)
- - 3 rounds of: 5 push-ups, 10 air squats, 15 sit-ups
Recovery
- - 5 min light jog or walk
- - Static stretching: hold each stretch for 30 seconds to enhance flexibility
Mobility
- - Foam rolling: focus on calves and quads for recovery.
Coaching Advice
Target time: Complete all rounds in under 15:00.
How to pace: Maintain a steady pace without going to full exhaustion on the runs, aiming for a moderate intensity throughout.
How to be competitive: To be competitive, push the running pace slightly and minimize transition times between movements.
What you should feel: Expect to work hard but maintain control; you should feel muscular fatigue without compromising form.
Coach Note
The focus is on maintaining movement quality while addressing the hybrid benchmark. This session builds aerobic durability while reinforcing proper form and functional strength. Allow athletes to embrace the effort while remaining mindful of pacing for the upcoming test week.