Jun 3, 2026
RX Performance Athlete
Upper Body Strength and Conditioning
Main WOD
- - 4 rounds of: 10 strict pull-ups, 12 push presses (65% 1RM), 15 box dips, 20 double-unders
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of light rowing to increase heart rate
- - 2 rounds of: 10 push-ups, 10 ring rows, 10 shoulder dislocates with PVC pipe
- - Dynamic stretching for shoulders and upper body
Recovery
- - 3 minutes of deep breathing and full-body stretching
- - 2-3 sets of 10 band pull-aparts to promote shoulder health
Mobility
- - Flossing shoulders with a resistance band for 2 minutes each side
- - Pec stretch against a wall for 1 minute each side
- - Lat stretch on a rig for 1 minute each side
Coaching Advice
Target time: Finish under 12:00
How to pace: Aim for a consistent tempo across all rounds; don’t go too fast to hit failure on strict pull-ups.
How to be competitive: Focus on unbroken sets where possible, transition quickly between movements for optimal time.
What you should feel: Expect your shoulders to be fatigued but under control; post-workout should feel a good burn but no pain in the joints.
Coach Note
This workout emphasizes upper body strength through strict movements, pushing the body while maintaining quality in positions. It supports the block's objective by increasing volume and intensity from the previous week, ensuring a focus on strict gymnastics and pressing strength.