Apr 17, 2026
Hybrid Athlete
5RM Strict Press Testing
Main WOD
- - Strict Press 5RM
Week 16 • Block 4 (Week 4/4) • Test Day
This Week's Focus
Upper Body Strength
Strict press heavy five in 20 minutes.
Benchmark Test: 5RM Strict Press
Warm-Up
- - 10 minutes of dynamic stretching focusing on shoulders, hips, and core
- - 2 sets of 10 Shoulder Press with an empty barbell
- - 3 sets of 5 Strict Press at 60% of estimated 1RM (rest 60 seconds between sets)
- - 5 minutes of light cardio (rowing or jogging) to elevate heart rate
Recovery
- - 5-10 minutes of light stretching focusing on shoulders and arms
- - Hydrate adequately post-test
Mobility
- - Thoracic spine mobility drills (1-2 minutes)
- - Shoulder dislocations with resistance band (1-2 minutes)
- - Triceps stretch against the wall (30 seconds each side)
Coaching Advice
Target time: Complete all 5RM lifts in under 20:00
How to pace: Aim to start light and gradually increase the weight with each set until you reach your 5RM. Don’t rush the process; ensure each lift is controlled and full range of motion is used.
How to be competitive: Get in the zone during warm-up lifts; mentally prepare for heavier weights. Prioritize technique, but push for a personal best in your final attempt. Channel your focus and see where you can improve from previous lifts.
What you should feel: You should feel challenged during your heavy lifts, but maintain good form. Expect fatigue in your shoulders, but not to the point of losing control or form. After the test, there should be a satisfying burn in your muscles, indicating a solid effort, but no excessive strain or discomfort.
Coach Note
This workout is specifically designed to assess upper body strength following a dedicated block. It allows the athlete to test maximum effort over a controlled time period, reinforcing the focus on strength in this block. Pacing is crucial; start conservatively to avoid burning out before achieving the maximum lift.