Jun 4, 2026
Hybrid Athlete
Long Tempo Endurance Challenge
Main WOD
- - 800m run at threshold pace (estimate 85% effort)
- - 1 min kettlebell swings (moderate weight)
- - 800m run at threshold pace
- - 1 min box jumps (22 inch box)
- - 800m run at threshold pace
- - 1 min push-ups (bodyweight)
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 min dynamic stretching focusing on legs and hips
- - 10 min easy jog at conversational pace
- - 5 min drills (high knees, butt kicks, leg swings)
Recovery
Mobility
- - Hip flexor stretch (hold 30 seconds each leg)
- - Pigeon pose stretch (hold 30 seconds each side)
- - Shoulder dislocates with band (10 reps)
Coaching Advice
Target time: Complete all 5 rounds under 22:00
How to pace: Maintain a steady pace on the runs and push through the strength movements without excessive rest.
How to be competitive: Focus on maintaining consistent track splits across the runs and minimizing rest during strength segments to maximize output.
What you should feel: The runs should feel challenging, but sustainable. You should feel fatigue during the strength components while maintaining form, and a sense of accomplishment after finishing.
Coach Note
This workout emphasizes aerobic durability by integrating long tempo runs with strength elements, underscoring the current block's focus on repeatability in mixed-modal efforts. The goal is to maintain movement quality across all 5 rounds while challenging endurance thresholds.