Apr 11, 2026
Hybrid Athlete
Upper Body Recovery Flow
Main WOD
- - 5 Rounds of 200m easy jog
- - 10 Push-ups (knee or standard)
- - 15 Dumbbell shoulder presses (light weight)
Week 15 • Block 4 (Week 3/4) • Optional Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10 minutes light jogging or brisk walking (to raise heart rate)
- - 5 minutes dynamic stretches focusing on upper body (arm circles, torso twists)
- - 5 minutes mobility work (band pull-aparts, shoulder dislocates)
Recovery
- - 5 minutes static stretching focusing on the upper body muscles used (triceps, shoulders, chest)
- - 5 minutes foam rolling on upper back and shoulders
Mobility
- - 10 minutes of upper body mobility drills (PVC pass-throughs, cat-cow stretches)
Coaching Advice
Target time: Finish under 10:00
How to pace: Maintain a steady, easy pace throughout; focus on controlled movements and breathing.
How to be competitive: Aim to complete the workout under 10 minutes for a competitive edge; keep consistent pacing throughout the rounds.
What you should feel: You should feel energized and engaged during the workout, with a mild burn in the muscles, and a sense of recovery afterward.
Coach Note
This workout emphasizes controlled endurance and recovery while maintaining upper body engagement. The pace should be easy to moderate, supporting adaptation for increased loading in the forthcoming strength sessions.