Apr 21, 2026
Hybrid Athlete
Upper Body Aerobic Preparation
Main WOD
- - 200m run (or 1 min on a treadmill)
- - 10 push-ups
- - 8 dumbbell shoulder presses (light to moderate weight)
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10 min easy run or brisk walk to elevate heart rate
- - Dynamic shoulder stretches: arm circles and cross-body stretches for 5 minutes
- - 3 rounds of: 10 push-ups, 10 bent-over rows with light weights, 10 standing overhead presses with light weights
Recovery
- - 5-10 min gentle stretching focusing on upper body, particularly shoulders, chest, and triceps
- - Foam roller release on the upper back and shoulders for 5 min
Mobility
- - Spend 5 minutes doing doorway stretches to open the chest
- - Upper back foam roll for 5 min
- - Wrist mobility exercises for 5 min, including flexion and extension movements
Coaching Advice
Target time: Complete all intervals under 20:00.
How to pace: Aim to maintain a steady, moderate pace throughout the workout, focusing on efficient breathing.
How to be competitive: Keep an eye on the clock and strive to keep your rest times between movements minimal to maximize work output. Push your run pace on each interval to gain an edge.
What you should feel: You should feel engaged and a bit challenged during the workout, especially during the push-ups and shoulder presses. Post-workout, expect slight muscle fatigue in your shoulders and arms without significant soreness.
Coach Note
The workout balances aerobic capacity and strength endurance, critical for the upper body in line with the upcoming test. The goal is to progressively intensify the movement without overexertion, aligning with the deload focus of this block. Engage in controlled pacing and allow adequate recovery for sustained effort across all rounds.