Apr 20, 2026
Hybrid Athlete
Upper Body Strength & Conditioning
Main WOD
- - 5 Pull-Ups
- - 10 Push-Ups
- - 15 Box Jumps (24"/20")
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10 min jog at an easy pace
- - Dynamic shoulder stretches: arm circles, cross-body pulls
- - 3 rounds: 5 push-ups, 10 banded pull-aparts, 15 air squats
Recovery
- - 5 min easy cycling or treadmill walking
- - Static stretch upper body: chest, shoulders, triceps for 5 minutes
Mobility
- - Shoulder dislocates with a band
- - Wall slides for shoulder mobility
- - Thoracic spine rotations on the ground
Coaching Advice
Target time: Complete all 5 rounds in under 12:00
How to pace: Maintain a steady pace on all movements, aim for consistent rounds.
How to be competitive: Challenge yourself to complete all 5 rounds in under the target time and minimize rest between movements.
What you should feel: You should feel controlled strength during the upper body movements and a consistent heart rate throughout the workout.
Coach Note
The goal is to complete 5 rounds of the movement pair while staying mindful of upper body fatigue. The workout focuses on upper body strength while incorporating some aerobic capacity with the box jumps. Keep transitions quick to maximize rounds and maintain composure during the box jumps, especially towards the end of the EMOM. This prepares you for upcoming tests by reinforcing muscular endurance within a conditioning context.