May 13, 2026
Hybrid Athlete
Hybrid Benchmark Conditioning
Main WOD
- - 400m run
- - 15 burpees
- - 30 kettlebell swings (24kg/16kg)
- - 15 pull-ups
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 minutes light jogging
- - Dynamic stretches: leg swings, arm circles, lunges
- - 3 rounds of: 10 push-ups, 10 air squats, 10 sit-ups
Recovery
- - Cool down with 5 minutes walking or light jogging
- - Stretch any tight muscles for 5-10 minutes
Mobility
- - Hip flexor stretch
- - Shoulder dislocates with a band
- - Cat-cow stretch for spine mobility
Coaching Advice
Target time: Finish under 12:00
How to pace: Start at a steady pace for the first 400m, then maintain a controlled sprint for the burpees and kettlebell swings.
How to be competitive: To be competitive, aim to push the burpees and kettlebell swings unbroken if possible. Challenge yourself on the pull-ups by doing sets that minimize rest time.
What you should feel: You should feel a good mix of exertion in your breathing and muscles working, particularly in your legs during the run and shoulders during the upper body movements. After the workout, expect to feel fatigued but accomplished.
Coach Note
This workout combines strength and aerobic components, encouraging a balanced hybrid performance. It is designed to peak the athlete's conditioning before the upcoming benchmark week, focusing on movement quality while still providing an intense workout.