May 12, 2026
RX Performance Athlete
Aerobic Interval Challenge
Main WOD
- - 500m row
- - 15 wall balls (20/14 lbs)
- - 10 pull-ups
- - 400m run
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of dynamic stretching (leg swings, arm circles)
- - 3 rounds: 10 air squats, 5 inchworms, 10 jumping jacks
- - 3 minutes of light rowing or biking
Recovery
- - 5 minutes of light jogging or walking
- - Static stretching for major muscle groups (hold each stretch for 30 seconds)
- - Foam rolling targeting quads, hamstrings, and back
Mobility
- - Hip flexor stretches (hold each side for 30 seconds)
- - Shoulder dislocates with a PVC pipe or band (10 reps)
- - Ankle mobility drill (10 reps each side)
Coaching Advice
Target time: Finish under 15:00
How to pace: Aim for a steady effort throughout each movement, maintaining control without hitting fatigue too quickly.
How to be competitive: Focus on maintaining a consistent pace through the first half of the workout, then increase intensity if you have energy left. Keep transitions quick but controlled.
What you should feel: You should feel challenged but in control; breathing should be elevated but manageable. Expect a strong finish with leg fatigue and increased heart rate.
Coach Note
This workout emphasizes interval capacity with a focus on maintaining controlled pacing under fatigue. Combining rowing, wall balls, pulling, and running targets mixed-modal performance, which aligns with your current training cycle objective of mixed modal pacing.