Apr 22, 2026
RX Performance Athlete
Olympic Lift and Gymnastics Focus
Main WOD
- - Hang Snatch: 3 reps @ 70% 1RM
- - Muscle-Up: 3 reps
- - Barbell Thruster: 10 reps @ 50% 1RM
- - Toes-to-Bar: 10 reps
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 10 minute dynamic warm-up (high knees, butt kicks, arm circles)
- - 3 rounds of 5 PVC Pass-Throughs, 5 Overhead Squats with PVC, 5 Ring Rows
Recovery
- - 5-10 minutes of light jogging or row to bring heart rate down
- - Foam rolling: focus on upper back, quads, and hamstrings
Mobility
- - Banded shoulder stretches: 2 minutes each side
- - Hip flexor stretch: 1 minute each side
- - Ankle mobility drill: 2 minutes
Coaching Advice
Target time: Complete all 24 rounds.
How to pace: Aim to keep a steady pace on the gymnastics elements; transition smoothly between movements.
How to be competitive: For a competitive edge, try to minimize transition time while maintaining form. Push your limits on the thrusters while ensuring technique remains sharp.
What you should feel: During the workout, you should feel engaged and focused, with a good burn in your muscles. Post-workout, assess if you feel fatigued yet accomplished, ready for the next challenge.
Coach Note
This workout focuses on Olympic lifting and gymnastic skill work, promoting peak performance without overexerting before the test. Maintain the prescribed percentages and quality movement patterns.