Apr 13, 2026
Hybrid Athlete
Upper Body Strength Conditioning Circuit
Main WOD
- - 10 strict pull-ups
- - 15 push-ups
- - 20 alternating dumbbell shoulder presses (50% max weight)
- - 200m run
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 min light jog
- - Dynamic stretches (arm circles, torso twists)
- - 2 rounds of 10 push-ups and 10 inverted rows
Recovery
- - 5-10 min light jog or walk after workout
- - Foam rolling on upper body muscles for 5 minutes
Mobility
- - Static chest stretch for 30 seconds
- - Shoulder dislocates with a resistance band for 1 minute
- - Tricep stretch for 30 seconds each arm
Coaching Advice
Target time: Complete all 8 rounds.
How to pace: Aim for a steady, controlled pace that allows you to finish all rounds while maintaining good form.
How to be competitive: Push through each movement but stay within your limits, looking to reduce rest time between exercises as you progress.
What you should feel: Expect to feel a solid pump in your upper body, with slight fatigue building as you near the end of the workout. After completion, you should feel accomplished yet challenged, with a good sweat built up.
Coach Note
This workout emphasizes upper body strength endurance while integrating short, intense bouts of running for aerobic durability. By alternating strength movements with cardio, you engage multiple energy systems, supporting the block objective of upper body strength development without excessive fatigue.