Jun 6, 2026
RX Performance Athlete
Aerobic Recovery Upper Body Flow
Main WOD
- - 5 Pull-ups
- - 10 Push-ups
- - 15 Dumbbell Shoulder Press (light weight)
Week 23 • Block 6 (Week 3/4) • Optional Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 min light row or bike for warm up
- - 15 PVC Pass Throughs
- - 10 Wall Slides
- - 10 Scapular Push-ups
Recovery
- - 5-10 min easy jog or walk
- - Hydrate with electrolyte drink
- - Stretch shoulders and chest for 5 minutes
Mobility
- - Shoulder dislocates with band for 2 minutes
- - T-spine rotation on the foam roller for 3 minutes
- - Child's Pose for 2 minutes
Coaching Advice
Target time: Complete all 10 rounds in 18:00
How to pace: Focus on steady movements, avoiding any rushed transitions.
How to be competitive: Try to maintain consistent pace across all rounds, aiming for near unbroken sets.
What you should feel: You should feel a light burn in the muscles being worked, but overall should maintain an aerobic effort; expect to feel relaxed and recovered afterwards.
Coach Note
This workout is designed to maintain a low intensity while still being engaged in upper body movements. It helps in recovery while supporting adaptation for upper body strength over the block focus. The emphasis is on smooth, controlled reps to aid recovery without overextending yourself. Allow adequate rest within each minute to maintain the quality of movement without racing against the clock.