Apr 16, 2026
Hybrid Athlete
Mixed Upper Body Endurance Challenge
Main WOD
- - 10 Push-Ups
- - 15 Bent Over Rows (using moderate dumbbells)
- - 200m Run
- - 10 Lat Pull-Downs (machine or bands)
- - 15 Shoulder Press (dumbbells or barbell)
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5-minute easy jog to increase heart rate
- - Dynamic upper body stretches (arm circles, torso twists for 5 mins)
- - Light resistance band pull-aparts (2 sets of 15 reps)
Recovery
- - 5-10 minutes of walking after workout
- - Static stretching focusing on upper body (chest, shoulders, back)
- - Foam rolling for upper body tension relief
Mobility
- - Thoracic spine rotations (10 each side)
- - Shoulder dislocates with a band (10 reps)
- - Wrist flexor and extensor stretches (hold each for 20 seconds)
Coaching Advice
Target time: Complete all 5 rounds in under 20:00
How to pace: Aim for a consistent pace that allows for steady movement across all rounds without burning out early.
How to be competitive: To be competitive, try to maintain a strong pace on the run while maximizing reps on the upper body movements each round.
What you should feel: You should feel a good burn in the upper body during the strength movements and a steady cardiovascular challenge during the running—finishing with a mild fatigue but not completely wiped out.
Coach Note
This session emphasizes upper body strength under aerobic demand, supporting mixed-modal conditioning. By balancing resistance and a running component, you prepare for the test while developing endurance and recovery of upper body musculature.