Jun 27, 2026
Hybrid Athlete
Optional Aerobic Recovery Day
Main WOD
- - 30 minutes of steady-state running at conversational pace
- - 15 minutes of foam rolling focusing on lower body (quads, hamstrings, calves)
Week 26 • Block 7 (Week 2/4) • Optional Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 minutes of easy jogging or brisk walking to raise heart rate
- - Dynamic stretches focusing on hip flexors, hamstrings, and shoulders (leg swings, arm circles)
- - 2 rounds of 10 air squats, 10 walking lunges (5 each leg), and 10 inchworms
Recovery
- - 5-10 minutes of walking to lower heart rate
- - Deep breathing exercises and hydration
Mobility
- - Hip flexor stretches (hold for 30 seconds each side)
- - Seated forward bends to stretch hamstrings (hold for 30 seconds)
- - Calf stretches against a wall (hold for 30 seconds each side)
Coaching Advice
Target time: Finish under 45:00
How to pace: Maintain a pace where you can comfortably chat; focus on breathing and technique.
How to be competitive: Aim to finish the run with a negative split—gradually increase pace in the second half if feeling good.
What you should feel: Should feel relaxed and rejuvenated; mild sweat but not excessive fatigue. After, you should feel more mobile and ready for upcoming strength work.
Coach Note
This session encourages light activity to aid recovery and adaptation post-deadlift work. Focus on aerobic endurance at a low intensity. Avoid pushing too hard to ensure adequate recovery for strength training later in the week.