Apr 18, 2026
RX Performance Athlete
Aerobic Recovery Metcon
Main WOD
- - 400m run at a conversational pace
- - 10 ring rows
- - 15 wall balls (20/14 lbs)
- - 200m row
Week 16 • Block 4 (Week 4/4) • Optional Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes on a rowing machine at a light pace
- - Dynamic stretches focusing on hip openers and shoulder mobility (leg swings, arm circles)
- - 2 rounds of 10 air squats, 10 push-ups, and 5 burpees to activate core and muscles.
Recovery
- - 5-10 minutes of light cycling or walking to gradually bring heart rate down
- - Static stretches focusing on hamstrings, quads, shoulders and lats.
Mobility
- - Hip flexor stretch for 1 minute each side
- - Thoracic spine rotations for 1 minute
- - Couch stretch for 1 minute each side
Coaching Advice
Target time: Complete all 5 rounds.
How to pace: Maintain a steady, relaxed pace throughout each movement; do not rush.
How to be competitive: Aim to maintain a consistent pace through each movement. Look for small improvements in time with each round but keep intensity moderate.
What you should feel: You should feel a moderate effort, able to maintain a conversation. Expect slight muscle fatigue but nothing too strenuous.
Coach Note
This workout focuses on aerobic capacity while supporting recovery and adaptation for Olympic lifting. Pacing is essential; this session should not induce fatigue but rather keep the heart rate in a moderate zone to promote recovery.