May 14, 2026
Hybrid Athlete
Hybrid Benchmark Threshold Challenge
Main WOD
- - 500m run
- - 15 kettlebell swings (24/16 kg)
- - 10 burpees
- - 5 pull-ups
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 10 min easy jog
- - 5 min dynamic stretches (leg swings, arm circles)
- - 3 rounds: 30 seconds high knees, 30 seconds butt kicks, 30 seconds walking lunges
Recovery
- - 5 min light jog or walk
- - 5 min stretching focusing on hamstrings and shoulders
Mobility
- - 10 min foam rolling focusing on lower back and hip flexors
- - 5 min of pigeon pose and couch stretch
Coaching Advice
Target time: Complete 4 rounds.
How to pace: Maintain a steady pace on the run and focus on quick transitions between movements.
How to be competitive: To be competitive, push the run but keep a manageable pace for kettlebell swings and burpees to avoid fatigue.
What you should feel: You should feel challenged but sustainable effort during the workout. Expect elevated heart rate, and some muscle fatigue, but no sharp pain.
Coach Note
This workout aims to improve aerobic endurance and muscular conditioning. The combination of running and strength movements enhances your hybrid performance, aligning well with the deload phase while maintaining threshold capability.