May 1, 2026
Hybrid Athlete
Hybrid Benchmark Prep
Main WOD
- - 400m run
- - 20 wall balls (20/14 lbs)
- - 20 kettlebell swings (24/16 kg)
- - 400m run
- - 15 box jumps (24/20 in)
- - 15 burpees
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 min easy jog or brisk walk to elevate heart rate
- - Dynamic stretches: high knees, butt kicks, leg swings (10 each)
- - 2 rounds of: 10 air squats, 10 push-ups, 10 walking lunges
Recovery
- - 5-10 min walking to bring heart rate down
- - Hydrate well post-workout
- - Light stretching focusing on quads, hamstrings, and shoulders
Mobility
- - Foam roll quads and hamstrings (2 min each)
- - Hip flexor stretch (1 min per side)
- - Shoulder dislocates with a PVC pipe or band (10 reps)
Coaching Advice
Target time: Finish under 20:00
How to pace: Maintain a steady pace on the runs, aiming to finish each 400m under 2:00 minutes.
How to be competitive: To be competitive, push the kettlebell swings and wall balls with minimal rest; aim to transition quickly between movements.
What you should feel: You should feel challenged but controlled during the workout, with a consistent breathing rhythm. Expect fatigue but no sharp pain during movements.
Coach Note
This workout emphasizes the hybrid approach to improve both strength endurance and aerobic capacity. The additional volume from movements after the runs supports a strong performance environment, matching the current block focus on building toward the Hybrid Benchmark.