Apr 5, 2026
Hybrid Athlete
Power Hour Hybrid
EMOMTime Cap: 24:00
Main WOD
- - Min 1: 12/10 Cal Row
- - Min 2: 8 Power Cleans
- - Min 3: 12 Push-Ups
Week 1 • Block 1 (Week 1/4) • Training Day
This Week's Focus
Squat Strength
Warm-Up
- - 5 min easy jog
- - 2 rounds: 10 glute bridges, 8 push-ups
- - Clean technique bar work
Recovery
- - 6 min zone 1 bike
- - 2 min box breathing
Mobility
- - Hamstring floss 60s/side
- - Pec doorway stretch 60s/side
Coaching Advice
Target time: Complete all 24 rounds while keeping every minute under 45 seconds of work.
How to pace: Finish each minute with 15-20 seconds to spare and maintain consistent split output.
How to be competitive: Keep row calories and clean cycle speed steady across all rounds; avoid late drop-off.
What you should feel: You should feel repeatable effort each minute, with manageable cumulative fatigue in grip and lungs.
Coach Note
Finish each minute with at least 15 seconds rest.