Apr 4, 2026
Hybrid Athlete
Power Hour Hybrid
EMOMTime Cap: 24:00
Main WOD
- - Min 1: 12/10 Cal Row
- - Min 2: 8 Power Cleans
- - Min 3: 12 Push-Ups
Week 1 • Block 1 (Week 1/4) • Training Day
This Week's Focus
Squat Strength
Warm-Up
- - 5 min easy jog
- - 2 rounds: 10 glute bridges, 8 push-ups
- - Clean technique bar work
Recovery
- - 6 min zone 1 bike
- - 2 min box breathing
Mobility
- - Hamstring floss 60s/side
- - Pec doorway stretch 60s/side
Coaching Advice
Target time: Complete all 24 rounds.
How to pace: Open with controlled effort, then settle into sustainable pacing.
How to be competitive: If competing, transition quickly and push final third while preserving movement quality.
What you should feel: Expect rising breathing demand with manageable muscular fatigue.
Coach Note
Finish each minute with at least 15 seconds rest.