Apr 28, 2026
RX Performance Athlete
Aerobic Interval Challenge
Main WOD
- - 15 calorie row
- - 12 burpees
- - 9 thrusters (95/65 lbs)
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of light rowing at an easy pace
- - 3 rounds of: 10 air squats, 10 push-ups, 10 sit-ups
- - Dynamic stretches focusing on hips and shoulders for 5 minutes
Recovery
- - 5-10 minutes of light jogging or walking to cool down
- - Stretching major muscle groups for at least 10 minutes to aid recovery
Mobility
- - Hip openers (1 minute each side)
- - Shoulder dislocates with a pvc pipe (2 minutes)
- - Wrist stretches (1 minute each side)
Coaching Advice
Target time: Complete all 18 rounds.
How to pace: Maintain a steady pace throughout each minute, focus on controlled movements.
How to be competitive: Aim to complete each round with minimal transition time. Push the limits but don’t sacrifice form.
What you should feel: You should feel challenged but not exhausted; aim for a consistent heart rate throughout. After the workout, you should feel fatigued but accomplished, with a good sense of effort in your muscles.
Coach Note
Aim for a moderate to high heart rate throughout the workout. The row should feel aerobic and allow recovery from the previous two movements. This workout supports aerobic capacity and pacing, aligned with the current block focus.