May 11, 2026
RX Performance Athlete
High-Load Mixed Modal Challenge
Main WOD
- - Deadlift: 10 reps @ 75% 1RM
- - Box Jump: 15 reps (24/20 in)
- - Kettlebell Swing: 20 reps (24/16 kg)
- - Rest 90 seconds
- - Repeat for 3 rounds
- - Final conditioning: 10 min AMRAP of: 10 Wall Balls (20/14 lb), 10 Burpees, 10 Pull-Ups.
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 min light row or bike
- - Dynamic stretches focusing on shoulders, hips, and ankles
- - 3 rounds: 10 air squats, 5 push-ups, 3 ring rows to prepare for strength and conditioning.
Recovery
- - 5-10 min light jog or walk
- - Stretch out hamstrings and lower back
- - Foam roll shoulders and hips for 5 min.
Mobility
- - Banded shoulder dislocates: 10 reps
- - Pigeon stretch: 30 seconds each leg
- - Samson stretch: 30 seconds per side
Coaching Advice
Target time: Finish under 15:00
How to pace: Aim for a steady pace with a focus on quality of movement.
How to be competitive: Consider breaking the max effort lifts into manageable sets to ensure safe lifting while still racing against the clock.
What you should feel: You should feel challenged but capable; expect a muscle burn and slight breathlessness, but maintain control through each lift and movement.
Coach Note
This workout focuses on maintaining quality under fatigue, emphasizing both strength and speed in mixed modal movements. The primary lifts engage the posterior chain and explosive leg drive, essential for performance. The conditioning piece is designed to build endurance while working on higher complexity movements such as the pull-ups and wall balls, fitting into the Mixed Modal Pacing block for peak workload prep.