Past Workouts

May 1, 2026

Mixed Modal Conditioning Session

RX Performance Athlete • AMRAP • 15 Calorie Row • 10 Barbell Thrusters (95/65 lbs) • 5 Rope Climbs (15 ft) • 10 Toes-to-Bar • 200m Run

Apr 30, 2026

Complex Repeatability Challenge

RX Performance Athlete • AMRAP • 5 power cleans (135/95 lbs) • 10 chest-to-bar pull-ups • 15 box jump-overs (24/20 in) • 200m run • 5 thrusters (95/65 lbs)

Apr 29, 2026

Gymnastics and Conditioning Mix

RX Performance Athlete • ForTime • 8 ring muscle-ups • 12 deadlifts (225/155 lbs) • 16 box jump overs (24/20 in) • 200m row

Apr 28, 2026

Aerobic Interval Challenge

RX Performance Athlete • EMOM • 15 calorie row • 12 burpees • 9 thrusters (95/65 lbs)

Apr 27, 2026

Mixed Modal Strength and Conditioning

RX Performance Athlete • EMOM • Power Clean: 5 reps @ 65% 1RM • Burpee Box Jump Over: 10 reps • Kettlebell Swings: 15 reps @ 24kg • Pull-Ups: 10 reps

Apr 26, 2026

Active Recovery and Mobility Focus

RX Performance Athlete • EMOM • Foam rolling on quads, hamstrings, and back • Static stretching for the psoas, glutes, and shoulders • Use a resistance band for shoulder mobility drills

Apr 25, 2026

Aerobic Recovery Flow

RX Performance Athlete • AMRAP • 400m run (or row) • 2 minutes of jumping rope • 10 burpees

Apr 24, 2026

Long Mixed Modal Conditioning Session

RX Performance Athlete • AMRAP • 10 Deadlifts @ 60% 1RM • 15 Box Jumps (24/20 inch) • 20 Toes-to-Bar • 15 Power Cleans @ 50% 1RM • 200m Run

Apr 23, 2026

Mixed Modal Pacing Session

RX Performance Athlete • AMRAP • 12 Wall Balls (20/14 lbs) • 6 Power Cleans (135/95 lbs) • 8 Box Jumps (24/20 inches) • 4 Muscle Ups

Apr 22, 2026

Olympic Lift and Gymnastics Focus

RX Performance Athlete • AMRAP • Hang Snatch: 3 reps @ 70% 1RM • Muscle-Up: 3 reps • Barbell Thruster: 10 reps @ 50% 1RM • Toes-to-Bar: 10 reps

Apr 21, 2026

Olympic Lifting Conditioning

RX Performance Athlete • AMRAP • 3 Clean and Jerks (80/55 kg) • 6 Bar Muscle-Ups • 9 T2B (Toes to Bar)

Apr 20, 2026

Olympic Lifting Strength and Accessory Conditioning

RX Performance Athlete • ForTime • Clean and Jerk: 5x2 @ 75% 1RM • Back Squat: 4x6 @ 80% 1RM • Power Snatch: 3x3 @ 70% 1RM • 10-minute AMRAP of: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Apr 19, 2026

Rest Day Mobility and Recovery

RX Performance Athlete • AMRAP •

Apr 18, 2026

Aerobic Recovery Metcon

RX Performance Athlete • AMRAP • 400m run at a conversational pace • 10 ring rows • 15 wall balls (20/14 lbs) • 200m row

Apr 17, 2026

1RM Snatch Testing Day

RX Performance Athlete • ForTime • Find daily max Snatch in 25 minutes

Apr 16, 2026

Olympic Lifting Threshold Session

RX Performance Athlete • ForTime • 15 Power Cleans (135/95 lbs) • 20 Box Jumps (24/20 in) • 15 Jerks (135/95 lbs) • 20 Wall Balls (20/14 lbs) • 15 Deadlifts (225/155 lbs) • 20 Double Unders

Apr 15, 2026

Gymnastics Skill & Conditioning

RX Performance Athlete • ForTime • 2x5 Muscle-ups on Rings • 3x10 Kettlebell Swings (32kg) • 4x400m run (rest as needed between efforts)

Apr 14, 2026

High-Load Olympic Conditioning

RX Performance Athlete • EMOM • 3 Power Cleans (135/95 lbs) • 6 Push-ups • 9 Box Jumps (24/20 inches)

Apr 13, 2026

Complex Barbell Session

RX Performance Athlete • ForTime • Power Clean: 4x3 @ 75% 1RM • Front Squat: 5x4 @ 80% 1RM • Push Jerk: 4x2 @ 80% 1RM • Conditioning: 15-minute AMRAP of 10 Bar Muscle Ups, 20 Wall Balls (20/14 lbs), 30 Double Unders.

Apr 12, 2026

Active Recovery & Mobility Session

RX Performance Athlete • ForTime •