Apr 23, 2026
Hybrid Athlete
Mixed-Modal Threshold Session
Main WOD
- - Run 400m
- - 12 Kettlebell Swings (53/35 lbs)
- - 12 Box Jumps (24/20 in)
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 min easy jog
- - Dynamic stretches: leg swings, arm circles, lunges
- - Drills: A-skips, B-skips for 5 min
Recovery
- - 5 min easy jog
- - Stretch hamstrings and quads
- - Hydrate
Mobility
- - Hip Flexor Stretch (30 sec per side)
- - Thoracic Rotation (10 each side)
- - Ankle Dorsiflexion (30 sec each side)
Coaching Advice
Target time: Complete all 6 rounds under 20:00
How to pace: Maintain a steady pace that allows for consistent movement throughout the EMOM.
How to be competitive: Focus on minimizing rest to stay ahead of the clock, aim for a fast transition from running to the kettlebell and box jumps.
What you should feel: You should feel challenged but sustainable throughout, with an increased heart rate and light muscle fatigue by the end. Cool down will leave you feeling accomplished.
Coach Note
This session combines running with explosive movements to improve repeatability across mixed-modal sessions. The focus on EMOM format encourages sustained effort while allowing for recovery between efforts to support hybrid endurance and strength development.