Apr 15, 2026
Hybrid Athlete
Upper Body Conditioning and Skill Work
Main WOD
- - Strict pull-ups
- - Dumbbell shoulder press
- - Kipping dips
- - Plank to push-up position
- - 10 min run at moderate pace
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5-10 min light jog
- - Dynamic shoulder swings
- - 3 rounds of 10 push-ups, 10 plank shoulder taps, 10 jumping jacks
Recovery
- - 5 min light jog or walk
- - Static stretching focusing on shoulders and back
Mobility
- - Shoulder dislocates with a band
- - Wrist stretches
- - Cat-cow stretch for spine mobility
Coaching Advice
Target time: Complete at least 5 rounds.
How to pace: Maintain a steady pace through each movement, avoid burning out early in the workout.
How to be competitive: Aim to transition quickly between exercises and maintain consistent speed during the run to maximize rounds.
What you should feel: You should feel your muscles working with a good burn during exercise but still have energy left for the run. Afterward, you should feel challenged but not exhausted.
Coach Note
Focus on maintaining movement quality throughout the workout; this will help reinforce strength and skill development while building aerobic capacity. Pacing should allow you to manage both muscle fatigue and running endurance effectively, as the goal is to build upper body strength while ensuring aerobic durability.