May 6, 2026
Hybrid Athlete
Hybrid Skill & Condition Focus
Main WOD
- - 5 muscle-ups or 10 pull-ups
- - 10 box jumps (24/20 inches)
- - 15 air squats
- - 200m run
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 min light jog or dynamic warm-up jog
- - 10 min of dynamic stretching focusing on hips and shoulders
- - 3 rounds of: 10 inchworms, 10 jumping jacks, 5 push-ups
Recovery
- - 5-10 min of light stretching focusing on legs and back
- - 1-2 min of deep breathing or foam rolling
Mobility
- - Hip flexor stretch (30 sec each side)
- - Thoracic spine rotation (1 min each side)
- - Shoulder dislocates with band or stick (1-2 min)
Coaching Advice
Target time: Complete all 4 rounds in under 20:00
How to pace: Moderate pace on the run, pick up the intensity on gymnastics movements.
How to be competitive: Aim to transition quickly between movements, focusing on form to maximize efficiency.
What you should feel: Expect increased heart rate and muscle fatigue during high-intensity intervals, with a sense of accomplishment upon completion.
Coach Note
This workout emphasizes gymnastics skills and aerobic conditioning, with a balance of intensity and volume. The aim is to have a solid balance of strength in gymnastics and endurance during the run to support ongoing improvement in these areas.