Apr 27, 2026
Hybrid Athlete
Hybrid Benchmark Conditioning
Main WOD
- - 200m run
- - 15 kettlebell swings (moderate weight)
- - 20 walking lunges
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 minutes of light jogging
- - 10 dynamic stretches including leg swings and arm circles
- - 3 rounds of 10 air squats, 10 push-ups, and 10 sit-ups
Recovery
- - 5 minutes of light jogging for heart rate normalization
- - Stretch focusing on hips and quads for 5 minutes
Mobility
- - 10 minutes of foam rolling on quads and hamstrings
- - Hip flexor stretch for 30 seconds each side
- - Thoracic spine mobility exercise for 1 minute
Coaching Advice
Target time: Complete all 4 rounds in under 15:00
How to pace: Maintain a steady pace on the run to avoid burnout. Use the kettlebell swings to recover slightly while keeping intensity up.
How to be competitive: Aim to finish each round as quickly as possible while maintaining form in the kettlebell swings and lunges. Push the runs to increase overall work capacity.
What you should feel: Expect to feel a moderate burn in your legs during the lunges and kettlebell swings. After the workout, you should feel challenged but not exhausted, ready for recovery work.
Coach Note
Focus on maintaining form throughout this AMRAP to build a balance of strength and aerobic capacity. This workout introduces hybrid training while setting the stage for the upcoming block's intensity, ensuring we don't push too hard too quickly.