Apr 22, 2026
Hybrid Athlete
Upper Body Endurance Circuit
Main WOD
- - 12 Push-ups
- - 8 Dumbbell Shoulder Press (moderate weight)
- - 10 Pull-ups or Assisted Pull-ups
- - 15-second Handstand Hold (or elevated hold)
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5-10 minutes of light jogging or cycling
- - Dynamic stretches focusing on shoulders, arms, and chest (arm circles, shoulder dislocates, inchworms)
- - 3 rounds of 10 push-ups and 10 ring rows
Recovery
- - Cool down with 5-10 minutes of light jogging or walking
- - Deep breathing exercises for 3-5 minutes
- - Stretch arms and shoulders with a focus on upper body
Mobility
- - Shoulder dislocates with a band (2-3 sets of 10)
- - Pec wall stretches (hold each side for 30 seconds)
- - Triceps stretch (hold each side for 30 seconds)
Coaching Advice
Target time: Finish under 24:00
How to pace: Aim to complete the movements smoothly, focusing on maintaining good form rather than rushing.
How to be competitive: Challenge yourself to maintain a consistent pace across all rounds, aiming not to drop below 6 push-ups or 4 shoulder presses in any minute.
What you should feel: Expect to feel a solid burn in your upper body, especially the shoulders and chest, during the workout, with a sense of fatigue in your muscles afterwards.
Coach Note
This EMOM workout complements the current block focus on upper body strength by allowing for skill and positional work while ensuring cardiovascular engagement. By emphasizing a mix of strength movements, it primes your body for the upcoming testing while promoting muscle endurance.