May 25, 2026
Hybrid Athlete
Tempo Strength and Aerobic Conditioning
Main WOD
- - 10 kettlebell swings
- - 400m run
- - 15 box step-ups (with bodyweight or light weight)
- - 200m slow jog
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 10 minutes of light jogging to elevate heart rate
- - Dynamic stretches: leg swings, arm circles, torso twists
- - 2 rounds of 5 push-ups, 10 air squats, 15 jumping jacks
Recovery
- - 5-10 minutes of light walking post-workout
- - Hydrate adequately after session
Mobility
- - Hip flexor stretches (3 x 30 seconds per side)
- - Ankle mobility drills (2 minutes)
- - Shoulder dislocations with a band (3 x 10)
Coaching Advice
Target time: Complete 5 rounds in 20:00 or less
How to pace: Start at a steady pace and gradually increase effort in the second half of the AMRAP
How to be competitive: Focus on maintaining a strong rhythm in your run, and try to minimize transition time between kettlebell movements and running segments to maximize rounds completed
What you should feel: You should feel a moderate to high effort throughout the AMRAP, with slight fatigue setting in by the last few rounds. After the workout, expect to feel a sense of accomplishment and controlled fatigue, indicating a productive session
Coach Note
This workout emphasizes aerobic durability while introducing strength elements in a balanced manner. The 400m run between kettlebell swings and box step-ups helps maintain a heart rate conducive to building endurance, aligning with the block's focus on long tempos and proper loading progression. The goal is to stay consistent and focused on form throughout the transitions.