Past Workouts

Jun 3, 2026

Upper Body Strength and Conditioning

RX Performance Athlete • ForTime • 4 rounds of: 10 strict pull-ups, 12 push presses (65% 1RM), 15 box dips, 20 double-unders

Jun 2, 2026

Upper Body Conditioning Circuit

RX Performance Athlete • EMOM • 4 strict pull-ups • 6 push press (135/95 lbs) • 8 dumbbell bench press (50/35 lbs each) • 10 lateral raises (15/10 lbs each)

Jun 1, 2026

Upper Body Strength & Accessory Conditioning

RX Performance Athlete • ForTime • Strict Press: 4x4 @ 75% 1RM • Pull-ups: 4xMax Effort • Dumbbell Bench Press: 3x8 @ Moderate Weight • Barbell Bent-over Rows: 3x6 @ Heavy Weight • 4 Rounds of: 10 Push-ups, 15 Box Jumps (24/20 in)

May 31, 2026

Upper Body Recovery and Mobility

RX Performance Athlete • rest •

May 30, 2026

Upper Body Aerobic Recovery

RX Performance Athlete • object • 10 Push-Ups • 10 Ring Rows • 200m Row • 15 Dumbbell Shoulder Press (lightweight)

May 29, 2026

Upper Body Benchmark Prep Rehearsal

RX Performance Athlete • ForTime • Push Press: 5x3 @ 75% 1RM • Weighted Pull-Up: 4x6 @ bodyweight + 10-20% • Seated Dumbbell Shoulder Press: 4x8 @ moderate weight • Barbell Bent-over Row: 4x6 @ 70% 1RM • For Time: 1000m Row** + 20 Push-Ups + 20 Strict Pull-Ups + 1000m Bike**

May 28, 2026

Mixed-Modal Upper Body Performance

RX Performance Athlete • AMRAP • 5 pull-ups • 10 push-up hand-release • 15 kettlebell swings (32kg) • 200m row

May 27, 2026

Upper Body Skill and Conditioning

RX Performance Athlete • ForTime • Muscle Ups: 5 rounds for quality (3 reps each round) • Handstand Push Ups: 5 rounds for quality (5-8 reps) • Dumbbell Overhead Walking Lunges: 5 rounds of 15m • Push-ups: 5 rounds of 10-15 reps

May 26, 2026

Upper Body Aerobic Intervals

RX Performance Athlete • EMOM • 3 strict pull-ups (scale with band if needed) • 5 push-ups (scale to incline if needed) • 40 seconds of kettlebell shoulder press (light to moderate load) • 15 seconds of rest

May 25, 2026

Upper Body Strength Development

RX Performance Athlete • ForTime • Strict Press: 4x6 @ 75% 1RM • Weighted Pull-Ups: 4x5 (use a weight that challenges but allows full range of motion) • Dumbbell Bench Press: 3x8 @ moderate weight • Push-Ups: 3xMax effort with a focus on form

May 24, 2026

Active Recovery & Mobility

RX Performance Athlete • EMOM •

May 23, 2026

Aerobic Upper Body Recovery

RX Performance Athlete • ForTime • 500m rowing • 15 ring dips • 20 dumbbell floor press (light weight) • 500m rowing • 15 push-ups • 20 bent-over dumbbell rows (light weight)

May 22, 2026

Upper Body Strength and Conditioning

RX Performance Athlete • ForTime • Strict Pull-ups: 4x4 @ Bodyweight or weighted • Bench Press: 5x3 @ 75% 1RM • Seated Dumbbell Shoulder Press: 3x8 @ Moderate weight • Metcon: 5 Rounds for time of: 10 Thrusters (95/65 lbs) + 15 Toes-to-bar + 200m Run

May 21, 2026

Upper Body Threshold Session

RX Performance Athlete • AMRAP • 10 Pull-ups • 15 Push-press (65% of 1RM) • 20m Handstand Walk or 30s Handstand Hold • 15 Box Jumps (24/20 in)

May 20, 2026

Gymnastics & Conditioning Session

RX Performance Athlete • ForTime • 5 Muscle-Ups • 10 Deadlifts (225/155 lbs) • 15 Box Jumps (24/20 in) • 20 Wall Balls (20/14 lbs)

May 19, 2026

Mixed Modal Aerobic Intervals

RX Performance Athlete • EMOM • 15/12 Calorie Row • 9 Power Snatches (95/65 lbs) • 25 Double Unders

May 18, 2026

Strength and Short Conditioning

RX Performance Athlete • ForTime • 10 Deadlifts @ 70% 1RM • 15 Burpee Box Jumps (24/20 inches) • 20 Kettlebell Swings (53/35 lbs) • 15 Wall Balls (20/14 lbs, 10' target) • 50 Double-Unders

May 17, 2026

Active Recovery & Mobility Session

RX Performance Athlete • rest •

May 16, 2026

Aerobic Recovery Session

RX Performance Athlete • ForTime • 400m run • 500m row • 20 double-unders or 40 single-unders • 10 push-ups

May 15, 2026

Fran - Test Day

RX Performance Athlete • ForTime • 21 Thrusters (95/65 lbs) • 21 Pull-Ups • 15 Thrusters (95/65 lbs) • 15 Pull-Ups • 9 Thrusters (95/65 lbs) • 9 Pull-Ups