Jun 25, 2026
RX Performance Athlete
Mixed-Modal Speed Threshold Session
Main WOD
- - 800m run
- - 12 barbell thrusters (95/65 lbs)
- - 800m run
- - 15 box jumps (30/24 inches)
- - 800m run
- - 12 kettlebell swings (32/24 kg)
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 10-minute easy jog to gradually elevate heart rate
- - Dynamic stretches: leg swings (front and side), high knees, butt kicks
- - 3 rounds of: 10 air squats, 10 push-ups, 10 walking lunges
Recovery
- - 5-10 minutes of light jogging or brisk walking to lower heart rate
- - Stretching focusing on hip flexors, hamstrings, and shoulders
Mobility
- - Foam roll quadriceps and calves for 5 minutes
- - Ankle mobility drills for 5 minutes
Coaching Advice
Target time: Complete all segments in under 22:00.
How to pace: Aim to maintain a steady but challenging pace throughout the runs; find a rhythm that allows for quick transitions.
How to be competitive: Push to stay within 10% of your fastest times on each segment. Challenge yourself but focus on maintaining form especially in transitions to the strength elements.
What you should feel: You should feel elevated heart rate and muscle fatigue but maintain control; expect to push through discomfort especially towards the last runs.
Coach Note
This session focuses on developing running speed and repeatability under mixed-modal stress. The goal is to maintain intensity while transitioning between running and strength elements, aligning with the current block's focus on enhancing speed. Aiming to finish under 22 minutes adds a competitive edge while ensuring the chosen loads provide adequate challenge without compromising form.