May 21, 2026
Hybrid Athlete
Tempo Endurance Repeat
Main WOD
- - 800m run at tempo pace
- - 5 bodyweight squats
- - 5 push-ups
- - 400m recovery jog
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 min light jog
- - Dynamic stretches (leg swings, arm circles)
- - 3x 400m run at conversational pace with 1 min rest in between
Recovery
- - 5 min slow jog
- - Hold stretches for quads, hamstrings, calves for 1 min each
Mobility
- - Hip flexor stretch (1 min each side)
- - Thoracic spine rotation (10 reps each side)
- - Ankle mobility drills (10 reps each side)
Coaching Advice
Target time: Finish under 24:00
How to pace: Focus on maintaining a steady pace throughout the 800m, aiming for a challenging but sustainable effort.
How to be competitive: To be competitive, try to maintain consistent 800m paces across all intervals. Use a watch to monitor your pace.
What you should feel: During the workout, expect a strong sense of effort but maintain control. Afterward, aim for a moderate fatigue level, especially in your legs.
Coach Note
This workout incorporates long tempo efforts interspersed with bodyweight movements to maintain strength without overly taxing the muscles. The pacing guideline helps the athlete work on repeatability, keeping heart rates in the right zone for building aerobic durability, thus aligning with the current long tempo block objective.