HYWeek 6 / 6 · Test60 min
Benchmark
| A | For time | 1,000 m row, 40 yd sled × 4, 30 wall balls, 1,000 m row |
|---|
Coach’s note: the cycle benchmark. Your time goes in the log beside last cycle’s.
Hybrid
60 min · Floor + Engine Room · cap 12 · led by Maya Okafor and Theo Lindqvist
Strength and engine in one hour, for runners and race-format athletes who need both. Lift first, then the engine work, while you’re tired.
This week · Cycle 14
Week 6 of 6: test.
Test week: the cycle benchmark. Your time goes in the log beside last cycle’s.
Same session at every time this week. Your coach adjusts the load on the day, and writes it down.
The cycle
Six weeks, then a deload.
- Week 1BaseLift, then row
- Week 2BuildPairs
- Week 3HeavyRow and sled
- Week 4BuildLong chipper
- Week 5PeakRace pace
- Week 6TestThis week · Benchmark
- DeloadDeloadEasy pairs
Who it’s for
Runners and race-format athletes, and anyone short on time who wants both.
You should be comfortable with the main lifts; the Baseline checks that.
What to bring
Trainers you can lift and row in, a towel and a water bottle.
You start on a station: a platform or a rower. Pick it when you book.
Sessions this week · 8 of 42
Hybrid on the board.
- HYMon 2 · Hybrid · Test3 of 12 left
- HYTue 3 · Hybrid · Test1 of 12 left
- HYTue 3 · Hybrid · TestFull · waitlist 3
- HYWed 4 · Hybrid · Test2 of 12 left
- HYThu 5 · Hybrid · Test5 of 12 left
- HYFri 6 · Hybrid · Test4 of 12 left
- HYSat 7 · Hybrid · Test10 of 12 left
- HYSun 8 · Hybrid · Test9 of 12 left
Take a platform and a rower.
First time? Book the Baseline and we’ll set your Hybrid loads from it.