May 19, 2026
RX Performance Athlete
Mixed Modal Aerobic Intervals
Main WOD
- - 15/12 Calorie Row
- - 9 Power Snatches (95/65 lbs)
- - 25 Double Unders
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5-minute easy row or bike
- - Dynamic stretches: leg swings, arm circles, inchworms
- - 3 rounds of 10 PVC pass-throughs, 10 air squats, 10 push-ups
Recovery
- - 5-10 minutes of light jogging or walking
- - Hydrate adequately
- - Follow with 5-10 minutes of soft tissue work (foam rolling)
Mobility
- - Hip flexor stretch
- - Shoulder dislocates with a band
- - Ankle mobility drills
Coaching Advice
Target time: Complete all 8 rounds.
How to pace: Hold a steady pace on the row for the first 5 rounds, then gradually increase intensity if feeling strong.
How to be competitive: Aim for consistent rounds; push the Row harder in rounds 4-8 while maintaining good form on Snatches and Double Unders.
What you should feel: You should feel moderate exertion throughout, with a slight increase in intensity as you progress; expect some muscle fatigue towards the end but recover quickly during rest periods.
Coach Note
This EMOM workout emphasizes aerobic capacity and mixed-modal pacing. The row serves to elevate the heart rate while the snatches and double unders require coordination and skill under fatigue. The aim is consistency across all rounds, preparing the athlete for combined movements in competition.