May 7, 2026
RX Performance Athlete
Pacing Precision Mixed Modal Challenge
Main WOD
- - 12-calorie row
- - 10 deadlifts (225/155 lbs)
- - 8 bar muscle-ups
- - 20 double-unders
- - 15 wall balls (20/14 lbs)
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 500m row at a steady pace
- - 10 PVC pass-throughs
- - 5 inchworms to push-ups
- - 10 air squats
- - 3 rounds of 10 alternating lunges
Recovery
- - 5 minutes of light stretching focusing on shoulders and hamstrings
- - 5 minutes of foam rolling on major muscle groups used
Mobility
- - Shoulder dislocates with PVC (10 reps)
- - Hip flexor stretches (30 seconds each side)
- - Ankle dorsiflexion stretches (30 seconds each ankle)
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady pace through the rowing and deadlifting, push the intensity on muscle-ups and double-unders.
How to be competitive: Aim to excel by focusing on fast transitions between movements and maintaining a strong grip on the barbell throughout.
What you should feel: You should feel a significant burn in your legs and core, a smooth rhythm during double-unders, and a challenge with muscle-ups — expect fatigue but not overwhelming.
Coach Note
This workout emphasizes mixed-modal training with high-skill elements. The goal is to maintain quality movement and push to the edge of your threshold without compromising form. This session supports the block by promoting repeatability under fatigue, essential for peak performance leading into test week.