Apr 10, 2026
Hybrid Athlete
Hybrid Upper Body Strength Endurance Preparation
Main WOD
- - 5 Pull-Ups
- - 10 Push-Ups
- - 15 Dumbbell Shoulder Press (light to moderate weight)
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5-10 minutes of light jogging
- - Dynamic stretches focusing on shoulders and chest
- - 3 rounds of 10 push-ups, 10 pull-ups, and 10 band pull-aparts
Recovery
- - 5 minutes of light walking post workout
- - Hydrate with electrolyte drink
Mobility
- - Static arm circles for 1 minute each direction
- - Chest opener stretch for 30 seconds
- - Shoulder blade squeezes for 1 minute
Coaching Advice
Target time: Complete all 10 rounds in under 20:00
How to pace: Aim for a steady pace, allowing for quick transitions between movements.
How to be competitive: Try to finish each round in under 2 minutes to push your limits.
What you should feel: You should feel strong and controlled in your movements, with a slight burn in your upper body by round 5. After the workout, expect a good fatigue in your shoulders and back indicating effective work.
Coach Note
This workout emphasizes the upper body strength necessary for both aesthetics and performance in the upcoming tests. The EMOM format allows for controlled pacing while still providing a strength-endurance stimulus that fits within the block's objective. Focus on maintaining quality of movement, particularly in the pull-ups and push-ups, to ensure optimal performance without compromising form.