May 16, 2026
RX Performance Athlete
Aerobic Recovery Session
Main WOD
- - 400m run
- - 500m row
- - 20 double-unders or 40 single-unders
- - 10 push-ups
Week 20 • Block 5 (Week 4/4) • Optional Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of light rowing
- - Dynamic stretching for hips and shoulders
- - 3 rounds of 10 arm circles, 10 leg swings, 10 bodyweight squats
Recovery
- - 5-10 minutes of light stationary bike
- - Full body stretching focusing on hamstrings and shoulders
Mobility
- - 10 minutes of foam rolling (quads, hamstrings, and back)
- - Hip flexor stretches (30 seconds each side)
- - Shoulder dislocates with band (1 minute)
Coaching Advice
Target time: Complete all rounds within 15:00
How to pace: Focus on maintaining a conversational pace throughout all movements.
How to be competitive: To be competitive, aim to finish strong by picking up the pace on your run and row in the last 200 meters.
What you should feel: You should feel a light burn in your muscles but maintain an aerobic effort without gasping for breath; post-session should feel refreshed and loose.
Coach Note
This session emphasizes low-intensity aerobic conditioning, aligning with the mixed-modal pacing focus of the block. The workout supports recovery while building endurance and ensuring the athlete remains prepared for upcoming challenges without over-exertion.