Apr 7, 2026
Hybrid Athlete
Upper Body Aerobic Intervals
Main WOD
- - Running (400m or 2 minutes)
- - Push-ups (max effort in remaining minute)
Week 14 • Block 4 (Week 2/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes easy jogging
- - Dynamic stretches (arm circles, torso twists)
- - 3 rounds of: 10 push-ups, 15 air squats, 20 mountain climbers
Recovery
- - 5 minutes walking or light jogging
- - Hydrate with water or electrolyte drink
Mobility
- - Shoulder dislocations with PVC pipe (10 reps)
- - Triceps stretch against wall (30 seconds each arm)
- - Chest opener stretch lying on the ground (30 seconds)
Coaching Advice
Target time: Finish under 30:00
How to pace: Maintain a steady pace during the run to ensure you can maximize push-up reps after each run segment.
How to be competitive: Aim to push yourself on both the running and push-ups; consider competing against your last EMOM session to improve your reps.
What you should feel: Expect to feel your heart rate elevated but manageable during the runs. Push-ups should be challenging but sustainable; you'll feel a burn in your chest and arms.
Coach Note
This workout focuses on managing aerobic endurance while maintaining upper body strength through push-ups. The alternating running and push-ups will develop your stamina and muscular endurance, aligning well with the upper body strength focus of this block. Ensure you maintain controlled pacing on the run to allow for maximal push-up output, aiding in strength-endurance development without overexertion.