Apr 9, 2026
Hybrid Athlete
Hybrid Upper Body Endurance Challenge
Main WOD
- - 200m run
- - 10 push-ups
- - 15 kettlebell swings
- - 10 bent-over dumbbell rows
- - 15 mountain climbers
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5-10 minutes of light jogging to elevate heart rate
- - Dynamic stretches: arm circles, torso twists, shoulder dislocations with a band
- - 3 rounds of: 10 push-ups, 10 air squats, 10 walking lunges
Recovery
- - 5 minutes of walking to bring the heart rate down
- - Static stretching focusing on upper body muscles used
Mobility
- - Shoulder pass-throughs with a band
- - Scapular wall slides
- - Wrist stretches and flexor/extensor stretches
Coaching Advice
Target time: Complete all 6 rounds
How to pace: Aim for a steady pace that allows you to maintain form throughout; try to keep transitions quick to maximize work time.
How to be competitive: If looking to push for a competitive edge, maintain a brisk running pace and limit rest between movements to increase overall output.
What you should feel: You should feel a balance of exertion; the workout should challenge your upper body without compromising your running form. Expect a steady burn in the shoulders and core, and an elevated heart rate.
Coach Note
This workout emphasizes the upper body while incorporating running to keep the heart rate up. The mixed-modal approach aligns with the goal of building aerobic durability and strength repetition under fatigue. Focus on maintaining form, especially during the upper body movements, to uphold quality as workout intensity increases.