Jun 26, 2026
Hybrid Athlete
Endurance Deadlift & Run Session
Main WOD
- - 400m run at a brisk pace
- - 5 deadlifts at 70% of 1RM
- - 400m run at a brisk pace
- - 5 deadlifts at 70% of 1RM
- - Repeat for 4 total rounds.
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 min jog to warm-up body
- - Dynamic stretches focusing on hip openers and hamstring stretches
- - 3 rounds of: 10 air squats, 5 push-ups, 10 lunges per leg
Recovery
- - 5-10 min light jogging or walking after the session
- - Static stretches focusing on hamstrings and lower back
Mobility
- - 10 min of pigeon pose to open the hips
- - Hip flexor stretch for 2 minutes each side
- - Foam roll lower back and hamstrings for 5 minutes
Coaching Advice
Target time: Complete all rounds under 20:00
How to pace: Maintain a steady effort on the runs; aim for a pace that feels sustainable but challenging.
How to be competitive: Try to keep your run times consistent across all rounds and focus on minimizing rest periods between deadlifts and runs.
What you should feel: You should feel a good burn in your legs and lower back during the deadlifts, with elevated heart rate during the runs.
Coach Note
This workout emphasizes improving deadlift volume while maintaining aerobic conditioning through running, promoting strength endurance. Aim for consistent pacing on the runs and incremental improvements in deadlift performance across this block.