Jun 9, 2026
RX Performance Athlete
Upper Body Strength Interval Challenge
Main WOD
- - 3 strict muscle-ups
- - 6 push press (135/95 lbs)
- - 9 ring dips
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes light rowing
- - Dynamic shoulder stretches
- - 10 scapular pull-ups
- - 15 push-ups
- - 5 inchworms to overhead reach
Recovery
- - 5 minutes of static stretching focusing on shoulders and chest
- - 2 minutes of deep breathing to lower heart rate
- - Foam roll upper back and shoulders for 5 minutes
Mobility
- - Shoulder dislocates with a band - 10 reps
- - Wall slides - 10 reps
- - Wrist stretch holds - 30 seconds each wrist
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Maintain a steady rhythm, aiming for consistent rounds without burning out early.
How to be competitive: Focus on transitioning quickly between movements to maximize rounds. Keep a sharp but sustainable pace to outperform previous intervals.
What you should feel: You should feel a good burn in your shoulders and upper back during the workout, with a slight fatigue that clears during the recovery periods.
Coach Note
Today’s workout focuses on upper body strength endurance with high-skill elements to enhance capacity. The EMOM format encourages controlled pacing while pushing quality under higher loading. This aligns with the block goal of maintaining peak workloads before the upcoming test week.