Jun 22, 2026
RX Performance Athlete
Strength & Speed Development
Main WOD
- - Back Squat: 5x3 @ 75% 1RM
- - Strict Press: 5x3 building to max weight
- - Weighted Pull-Ups: 3x5 with a challenging weight
- - Conditioning: 500m Row, Rest 2 min, Repeat for 3 rounds
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 10 min easy jog to raise heart rate
- - Dynamic stretches (leg swings, high knees, butt kicks)
- - 2-3 rounds of: 10 air squats, 5 push-ups, 10 lunges (5 each leg)
Recovery
- - 5-10 min light jog or walk
- - Foam roll quads and hamstrings
- - Hydrate and take in protein-rich snack
Mobility
- - Hip flexor stretches x 2 min each side
- - Shoulder dislocates with band x 2 min
- - Hamstring stretches x 2 min each leg
Coaching Advice
Target time: Complete all 3 rounds in under 15:00
How to pace: Start strong but settle into a sustainable rhythm during the row.
How to be competitive: To be competitive, focus on maintaining consistent splits on the rower, aiming to break your previous 500m splits each round while maintaining form.
What you should feel: You should feel a strong effort during the rowing and challenge yourself on the lifts. After the workout, expect some muscle fatigue but a general sense of completion and progress.
Coach Note
This session balances primary strength work with speed development through rowing intervals, preparing the athlete for the upcoming speed block by developing strength under load and aerobic capacity. Control the weights to avoid injury while maximizing output during conditioning.