Past Workouts

Apr 24, 2026

Hybrid Benchmark Prep

Hybrid Athlete • EMOM • Run 400m at a steady pace • 10 Deadlifts (moderate weight, focus on form) • Run 400m at a steady pace • 10 Push-ups (kipping or strict based on capability) • Run 400m at a steady pace

Apr 23, 2026

Mixed-Modal Threshold Session

Hybrid Athlete • EMOM • Run 400m • 12 Kettlebell Swings (53/35 lbs) • 12 Box Jumps (24/20 in)

Apr 22, 2026

Upper Body Endurance Circuit

Hybrid Athlete • EMOM • 12 Push-ups • 8 Dumbbell Shoulder Press (moderate weight) • 10 Pull-ups or Assisted Pull-ups • 15-second Handstand Hold (or elevated hold)

Apr 21, 2026

Upper Body Aerobic Preparation

Hybrid Athlete • EMOM • 200m run (or 1 min on a treadmill) • 10 push-ups • 8 dumbbell shoulder presses (light to moderate weight)

Apr 20, 2026

Upper Body Strength & Conditioning

Hybrid Athlete • EMOM • 5 Pull-Ups • 10 Push-Ups • 15 Box Jumps (24"/20")

Apr 19, 2026

Upper Body Mobility and Recovery

Hybrid Athlete • EMOM • Wall angels (3 sets of 10 reps) • Thread the needle stretch (3 sets of 5 reps per side) • Triceps overhead stretch (hold for 30 seconds per side) • Forearm foam rolling (2 minutes per side)

Apr 18, 2026

Upper Body Active Recovery

Hybrid Athlete • ForTime • 20-minute easy jog or walk at a conversational pace • 5 rounds of: 10 push-ups, 10 inverted rows or TRX rows, 10 chair dips

Apr 17, 2026

5RM Strict Press Testing

Hybrid Athlete • ForTime • Strict Press 5RM

Apr 16, 2026

Mixed Upper Body Endurance Challenge

Hybrid Athlete • AMRAP • 10 Push-Ups • 15 Bent Over Rows (using moderate dumbbells) • 200m Run • 10 Lat Pull-Downs (machine or bands) • 15 Shoulder Press (dumbbells or barbell)

Apr 15, 2026

Upper Body Conditioning and Skill Work

Hybrid Athlete • AMRAP • Strict pull-ups • Dumbbell shoulder press • Kipping dips • Plank to push-up position • 10 min run at moderate pace

Apr 14, 2026

Upper Body Aerobic Interval Challenge

Hybrid Athlete • EMOM • 10 Push-ups • 15 Kettlebell Swings (moderate weight) • 20 Sit-ups • 200m Run

Apr 13, 2026

Upper Body Strength Conditioning Circuit

Hybrid Athlete • EMOM • 10 strict pull-ups • 15 push-ups • 20 alternating dumbbell shoulder presses (50% max weight) • 200m run

Apr 12, 2026

Full Body Recovery and Mobility

Hybrid Athlete • rest •

Apr 11, 2026

Upper Body Recovery Flow

Hybrid Athlete • ForTime • 5 Rounds of 200m easy jog • 10 Push-ups (knee or standard) • 15 Dumbbell shoulder presses (light weight)

Apr 10, 2026

Hybrid Upper Body Strength Endurance Preparation

Hybrid Athlete • EMOM • 5 Pull-Ups • 10 Push-Ups • 15 Dumbbell Shoulder Press (light to moderate weight)

Apr 9, 2026

Hybrid Upper Body Endurance Challenge

Hybrid Athlete • AMRAP • 200m run • 10 push-ups • 15 kettlebell swings • 10 bent-over dumbbell rows • 15 mountain climbers

Apr 8, 2026

Upper Body Aero-Strength Circuit

Hybrid Athlete • EMOM • 12 Handstand Push-ups • 15 Pull-ups • 200m Run

Apr 7, 2026

Upper Body Aerobic Intervals

Hybrid Athlete • EMOM • Running (400m or 2 minutes) • Push-ups (max effort in remaining minute)

Apr 6, 2026

Power Hour Hybrid

Hybrid Athlete • EMOM • Min 1: 12/10 Cal Row • Min 2: 8 Power Cleans • Min 3: 12 Push-Ups

Apr 5, 2026

Active Recovery and Mobility Day

Hybrid Athlete • ForTime •