Jun 23, 2026
Hybrid Athlete
Aerobic Load Management
Main WOD
- - 400m run
- - 15 kettlebell swings (moderate weight)
- - 10 deadlifts (light to moderate weight, emphasizing form)
- - 300m row
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 minutes easy jogging or cycling
- - Dynamic stretches: Leg swings, Arm circles, Walking lunges
- - 2 rounds of 30 seconds high knees, 30 seconds butt kicks, 30 seconds lateral shuffles
Recovery
- - 5-10 minutes of light jogging or walking to cool down
- - Hydrate and take time for breath control
Mobility
- - Hip flexor stretches for 30 seconds each leg
- - Hamstring stretches for 30 seconds each leg
- - Spinal twists for 30 seconds each side
Coaching Advice
Target time: Finish under 18:00
How to pace: Maintain a steady pace on the runs. Aim for a consistent effort throughout the entire workout without going too hard in the first round.
How to be competitive: Try to beat your previous time on similar workouts or maintain a challenging pace with reduced rest between transitions.
What you should feel: Expect to feel your heart rate elevate during the runs and kettlebell swings, but maintain control. Afterward, you should feel a satisfying fatigue in your muscles and a sense of accomplishment.
Coach Note
This workout focuses on developing aerobic capacity while introducing an element of deadlift strength endurance at lighter loads. The pacing should be controlled to allow for a steady increase in heart rate while still prioritizing form. This aligns with the current block objective of building deadlift strength while integrating aerobic dynamics.