Jun 22, 2026
Hybrid Athlete
Deadlift & Run Conditioning Circuit
Main WOD
- - 5 deadlifts (moderate weight, 70% of 1RM)
- - 200m run
- - 10 kettlebell swings (light to moderate kettlebell)
- - 200m run
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5-10 minutes of dynamic stretching focusing on hip and lower back mobility
- - 2 rounds of: 10 inchworms, 10 leg swings (front to back), 10 walking lunges
Recovery
- - 5 minutes of walking after the circuit
- - Foam roll lower back and hamstrings for 5 minutes
Mobility
- - 10 minutes of targeted mobility work focusing on hips and lower back
- - Incorporate pigeon pose, seated forward fold, and hip flexor stretches
Coaching Advice
Target time: Complete in under 12:00
How to pace: Maintain a steady, controlled pace during deadlifts and aim for a relaxed breathing rhythm on runs.
How to be competitive: Aim to minimize transition time between deadlifts and runs to maintain momentum throughout the workout.
What you should feel: You should feel strong but controlled during the deadlifts; your heart rate will rise during the runs but should be manageable.
Coach Note
This workout emphasizes the balance between strength in the deadlift and aerobic capacity through running. It sets a foundation for future deadlift strength progression, facilitating improvements in overall power and endurance.