May 9, 2026
RX Performance Athlete
Aerobic Recovery Session
Main WOD
- - 500m row
- - 20 unbroken wall balls
- - 15 kettlebell swings
- - 10 burpees
Week 19 • Block 5 (Week 3/4) • Optional Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of rowing at an easy pace.
- - Dynamic stretches including leg swings, arm circles, and torso twists.
- - 2 rounds of: 10 air squats, 10 push-ups, 10 ring rows.
Recovery
- - 5-minute walk around the gym.
- - Foam roll quads, hamstrings, and back for 10 minutes.
- - Static stretching focusing on hips, shoulders, and back for 5 minutes.
Mobility
- - Hip flexor stretches (2 minutes each side),
- - Shoulder pass-throughs with a band (10 repetitions),
- - Ankle mobility exercises (2 minutes per side).
Coaching Advice
Target time: Finish under 12:00
How to pace: Focus on maintaining a steady pace throughout the workout with no rush on transitions.
How to be competitive: To be competitive, aim to keep a consistent effort and look to minimize rest time between each movement.
What you should feel: You should feel a light-to-moderate level of exertion; expect to breathe heavier but maintain a conversation.
Coach Note
This workout promotes aerobic recovery, allowing you to maintain movement quality with lower intensity. The goal is consistency and flow, supporting adaptation for mixed modal pacing in the current cycle.