Apr 14, 2026
Hybrid Athlete
Upper Body Aerobic Interval Challenge
Main WOD
- - 10 Push-ups
- - 15 Kettlebell Swings (moderate weight)
- - 20 Sit-ups
- - 200m Run
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of dynamic stretches focusing on upper body mobility
- - 10 minutes easy jogging to raise heart rate
- - 5 minutes of band pull-aparts and shoulder dislocations
Recovery
Mobility
- - Upper back foam rolling for 5 minutes
- - Shoulder mobility drills for 5 minutes
Coaching Advice
Target time: Complete all 5 rounds.
How to pace: Maintain a steady, controlled effort; aim for smooth transitions between exercises.
How to be competitive: Focus on maximizing your repetitions while maintaining quality movement. Aim to complete each round with some rest left in the minute.
What you should feel: You should feel challenged but in control; your heart rate should elevate progressively, and you should finish feeling accomplished but not overly fatigued.
Coach Note
This workout emphasizes upper body capacity alongside aerobic conditioning. The EMOM format encourages quick transitions while maintaining a sustainable pace. Completing all rounds supports end of block objectives by enhancing overall upper body strength endurance and aerobic capacity without maxing out any single effort.