Apr 8, 2026
Hybrid Athlete
Upper Body Aero-Strength Circuit
Main WOD
- - 12 Handstand Push-ups
- - 15 Pull-ups
- - 200m Run
Week 14 • Block 4 (Week 2/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of dynamic stretching focusing on shoulders, arms, and core
- - 2 rounds of: 10 push-ups, 15 band pull-aparts, 30 seconds hollow hold
Recovery
- - 5 minutes of light jogging or walking after the workout
- - Hydrate and refuel with a balanced snack
Mobility
- - 10-15 minutes of upper body foam rolling focusing on lats, shoulders, and triceps
- - Static stretches for the shoulders and chest, holding each stretch for 30 seconds
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Maintain a steady effort for the strength segments and aim to push the pace on the runs.
How to be competitive: To stay competitive, keep the transitions quick between movements and aim for unbroken sets on the handstand push-ups and pull-ups.
What you should feel: During the workout, you should feel challenged but capable; expect some fatigue in the shoulders from the volume, but aim for a strong finish.
Coach Note
This workout emphasizes gymnastics movements for upper body strength while incorporating running for aerobic capacity. The combination and volume push endurance and strength, crucial for developing balance in the hybrid athlete.