Jun 11, 2026
RX Performance Athlete
Mixed-Modal Upper Body Threshold
Main WOD
- - 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)
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of light rowing
- - Dynamic arm circles - 2 minutes
- - Scapular push-ups - 2 sets of 10 reps
- - Band pull-aparts - 2 sets of 15 reps
Recovery
- - Static shoulder stretch - 2 minutes each side
- - Child's pose - 2 minutes
- - Foam roll upper back - 5 minutes
Mobility
- - Pec stretch on wall - 1 minute each side
- - Banded over-head stretch - 1 minute each side
Coaching Advice
Target time: Finish under 18:00
How to pace: Keep a consistent pace; aim for smooth transitions between movements.
How to be competitive: To win, maintain the highest intensity on the upper body movements while minimizing rest.
What you should feel: You should feel challenged but not overwhelmed. Expect a deep burn in your shoulders and back, especially during the later rounds. Post-workout, expect to feel a strong sense of accomplishment and slight fatigue in your upper body.
Coach Note
This workout focuses on upper body endurance and strength under fatigue, aligning with the block objective of deloading and preparing for upcoming testing. The complexity of ring rows and rope climbs adds a skill aspect, encouraging performance under pressure while promoting recovery through mixed modalities.