May 8, 2026
RX Performance Athlete
Mixed Modal Endurance Prep
Main WOD
- - 400m run
- - 15 wall balls (20/14 lbs)
- - 10 barbell thrusters (95/65 lbs)
- - 15 pull-ups
- - 200m rope climb
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 10 min light row or bike
- - Dynamic stretches: lunges, arm circles, hip openers
- - 2 rounds of 10 PVC pass-throughs, 10 air squats, 5 ring rows
Recovery
- - 5-10 min light jog or walk
- - Static stretches focusing on quads, hamstrings, shoulders, and back
Mobility
- - Spend 5 min on lower back rollouts
- - Hip flexor stretches: 2 min each side
- - Shoulder dislocates with a band: 3 sets of 10
Coaching Advice
Target time: Complete all 5 rounds in under 20:00.
How to pace: Start at a controlled pace, aiming to maintain a steady rhythm throughout. Reassess your pace after the first round and adjust if necessary.
How to be competitive: Attack each run with purpose, aiming for negative splits. Push the wall balls and thrusters with focus on mechanical efficiency to maximize output during the barbell movements.
What you should feel: You should feel a steady high heart rate and slight fatigue but maintain a conversational pace until the last 10 minutes. After, you should feel accomplished and ready to refine your technique.
Coach Note
This workout supports the current block objective by incorporating mixed-modal pacing with varied load and skill. Focus on quality movement across all modalities while managing your heart rate effectively. Preparation for benchmark tests emphasizes performance under varied fatigue levels, ensuring athletes are ready for high skill and high load demands later in the cycle.