Jun 5, 2026
RX Performance Athlete
Upper Body Peak Performance
Main WOD
- - Strict Press: 4x6 @ 75% 1RM
- - Pull-ups: 5x5 (weighted if possible)
- - Bench Press: 3x8 @ 70% 1RM
- - Dumbbell Shoulder Lateral Raise: 3x12
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10 minutes light cardio (rowing or cycling)
- - Dynamic shoulder mobility drills
- - 3 rounds of: 10 push-ups, 10 ring rows, 10 empty barbell overhead presses
Recovery
- - 5 minutes of light jogging or walking
- - Foam roll upper back and shoulders for 5-10 minutes
- - Static hold shoulder stretches for 3 minutes
Mobility
- - Shoulder dislocates with a band 3x10
- - Pectoral stretches against a wall 3x30 seconds each side
- - Thoracic spine rotations 3x10 each side
Coaching Advice
Target time: Finish under 18:00
How to pace: Aim for a consistent pace, especially during the strict press and pull-ups, ensuring you maintain good form without rushing.
How to be competitive: Focus on hitting each lift with maximal efficiency; aim to minimize rest periods between sets but maintain quality over quantity. Try to surpass previous lift weights where possible.
What you should feel: You should feel engaged and strong during your lifts but challenged. Post-workout, expect slight fatigue in shoulders and upper back, and a good muscle burn throughout your arms and chest.
Coach Note
This workout focuses on upper body strength, crucial for building performance capacity. The combination of strict press, pull-ups, and bench press allows for peak loading and quality movement, supporting the block's intent of enhancing strength. Ensure to maintain proper technique throughout and focus on feeling the muscles work effectively to support overall strength development.