May 4, 2026
Hybrid Athlete
Hybrid Strength-Endurance Challenge
Main WOD
- - 800m run
- - 15 kettlebell swings (24/16 kg)
- - 10 burpees
- - 400m run
- - 10 push press (50/35 kg)
- - 20 box jumps (24/20 inch)
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 min easy jog or brisk walk
- - Dynamic stretches (leg swings, arm circles) for 5 minutes
- - 3 rounds of: 10 air squats, 10 push-ups, 10 lunges (5 each leg)
Recovery
- - 5-10 min light jog or walk to cool down
- - Static stretching focusing on hips, hamstrings, quads, and shoulders
Mobility
- - Foam roll quads and calves for 5 minutes
- - Hip flexor stretch - hold each side for 30 seconds
- - Shoulder dislocations with a band 10-15 reps
Coaching Advice
Target time: Finish under 20:00
How to pace: Maintain a steady effort on the runs. Push the kettlebell swings and burpees but keep form in check.
How to be competitive: Aim to minimize transition times between movements. Consider scaling reps or weights only if necessary to maintain form throughout.
What you should feel: You should feel a strong burn in the muscles during the strength movements and a good cardiovascular challenge during the runs. After the workout, expect to feel a sense of accomplishment and some muscle fatigue.
Coach Note
This workout balances strength with running volume, focusing on hybrid athletic performance. The kettlebell swings and push press support strength while the runs and burpees enhance aerobic endurance. Intra-workout, keep a steady effort and look to build intensity over the rounds.