May 22, 2026
RX Performance Athlete
Upper Body Strength and Conditioning
Main WOD
- - Strict Pull-ups: 4x4 @ Bodyweight or weighted
- - Bench Press: 5x3 @ 75% 1RM
- - Seated Dumbbell Shoulder Press: 3x8 @ Moderate weight
- - Metcon: 5 Rounds for time of: 10 Thrusters (95/65 lbs) + 15 Toes-to-bar + 200m Run
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10 minutes of dynamic stretching focusing on upper body and shoulders
- - 3 Rounds of: 10 PVC pipe pass-throughs, 10 Wall slides, 10 Push-ups
- - 5 Minutes of light rowing or assault bike for cardiovascular warm-up
Recovery
- - 5-10 minutes of foam rolling focusing on upper body muscle groups
- - Stretch upper body muscles, particularly chest, shoulders, and lats for 5 minutes
Mobility
- - Shoulder dislocates with resistance bands - 10 reps
- - Cat-Cow Stretch - 10 reps
- - Thoracic spine twist - 5 each side
Coaching Advice
Target time: Finish under 12:00
How to pace: Start conservatively, especially on the pull-ups and press. Ensure you can maintain form throughout the reps.
How to be competitive: Maintain aggressive pacing on the metcon, focus on fast transitions between movements to gain an edge.
What you should feel: Expect to feel a strong sense of upper body engagement, particularly in the chest and shoulders; aim for controlled fatigue by the end of the metcon.
Coach Note
This workout incorporates progressive loading in the strength section while preparing the athlete for complex movements. The metcon challenges both upper body strength and cardiovascular capacity, aligning with current block objectives.