Past Workouts

Jun 30, 2026

Interval Speed Development

RX Performance Athlete • EMOM • 400m run at 90% effort • 1 min rest • 200m run at 95% effort • 1 min rest • 300m run at 90% effort • 1 min rest • 200m run at 95% effort • 1 min rest

Jun 29, 2026

Strength & Speed Conditioning Session

RX Performance Athlete • ForTime • Back Squats: 5x3 @ 80% 1RM • Barbell Deadlifts: 4x5 @ 75% 1RM • Push Press: 4x6 building

Jun 28, 2026

Active Recovery and Mobility

RX Performance Athlete • ForTime • Foam rolling major muscle groups (quads, hamstrings, calves, back) for 10-15 minutes • Mobility work: 3 rounds of 30 seconds each: Couch stretch on both sides, Pigeon pose on both sides, Overhead arm stretch

Jun 27, 2026

Aerobic Recovery Run

RX Performance Athlete • ForTime • Run 3 miles at a conversational pace

Jun 26, 2026

Longer Speed Endurance Segment

RX Performance Athlete • ForTime • 500m Row • 400m Run • 10 Power Cleans (135/95 lbs) • 20 Air Squats

Jun 25, 2026

Mixed-Modal Speed Threshold Session

RX Performance Athlete • ForTime • 800m run • 12 barbell thrusters (95/65 lbs) • 800m run • 15 box jumps (30/24 inches) • 800m run • 12 kettlebell swings (32/24 kg)

Jun 24, 2026

Gymnastics Skill & Moderate Conditioning

RX Performance Athlete • ForTime • 5 Muscle-Ups • 10 Box Jumps (24/20 inch) • 200m Run • 5 Bar Muscle-Ups • 10 Burpees • 200m Run • 5 Ring Dips • 10 Kettlebell Swings (24/16kg) • 200m Run

Jun 23, 2026

Dynamic Speed Development Session

RX Performance Athlete • ForTime • 400m run at a controlled pace • Rest 90 seconds • Repeat for 4 total rounds

Jun 22, 2026

Strength & Speed Development

RX Performance Athlete • ForTime • Back Squat: 5x3 @ 75% 1RM • Strict Press: 5x3 building to max weight • Weighted Pull-Ups: 3x5 with a challenging weight • Conditioning: 500m Row, Rest 2 min, Repeat for 3 rounds

Jun 21, 2026

Full Rest Day with Mobility Focus

RX Performance Athlete • EMOM •

Jun 20, 2026

Optional Aerobic Recovery Run

RX Performance Athlete • ForTime • 5 km easy run at a conversational pace

Jun 19, 2026

Running Speed Simulation

RX Performance Athlete • ForTime • 800m run at 85-90% effort • Rest 2 min • 400m run at 90-95% effort • Rest 2 min • 200m sprint • Rest 2 min

Jun 18, 2026

Speed Repeatability Session

RX Performance Athlete • AMRAP • 400m run • 10 thrusters (95/65 lbs) • 15 chest-to-bar pull-ups • 200m run • 20 double unders

Jun 17, 2026

Upper Body Strength & Conditioning

RX Performance Athlete • ForTime • Strict Press: 4x5 @ 75% 1RM • Weighted Pull-up: 4x4 @ Added Weight • Barbell Bent-over Row: 4x6 @ Moderate Weight • Conditioning: 3 Rounds of 10 Bar Muscle-ups, 15 Kettlebell Swings (24kg), 200m Run

Jun 16, 2026

Upper Body Aerobic Capacity Intervals

RX Performance Athlete • EMOM • 8 Ring Muscle-ups • 12 Shoulder-to-Overhead (light load, ~60% 1RM) • 20 Box Jumps (24/20 inch) • 30 seconds of Jump Rope

Jun 15, 2026

Upper Body Deload Strength & Accessory Conditioning

RX Performance Athlete • ForTime • Strict Press: 4x6 @ 75% 1RM • Pull-Ups: 4x4 @ bodyweight or weighted • Dumbbell Bench Press: 3x8 @ moderate weight • 14-Cal Row for time • 15 DB Push Press for time

Jun 14, 2026

Full Body Recovery & Mobility Day

RX Performance Athlete • rest •

Jun 13, 2026

Upper Body Recovery Flow

RX Performance Athlete • ForTime • 5 rounds of: 12 ring rows • 10 incline dumbbell press • 6 rope climbs (15ft)

Jun 12, 2026

Upper Body Strength Test Day

RX Performance Athlete • ForTime • Max unbroken strict Handstand Push-Ups

Jun 11, 2026

Mixed-Modal Upper Body Threshold

RX Performance Athlete • object • 10 Push-Ups • 10 Barbell Shoulder Press (65% of 1RM) • 10 Ring Rows • 5 Rope Climbs (or 10 Hanging Knee Raises) • 10 Kettlebell Swings (24kg)