Jun 2, 2026
RX Performance Athlete
Upper Body Conditioning Circuit
Main WOD
- - 4 strict pull-ups
- - 6 push press (135/95 lbs)
- - 8 dumbbell bench press (50/35 lbs each)
- - 10 lateral raises (15/10 lbs each)
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of light rowing to increase heart rate
- - Dynamic shoulder stretches focusing on arm circles and cross-body stretches
- - 3 rounds of 10 push-ups, 10 ring rows, and 10 scapular pull-ups
Recovery
- - 5 minutes of light cycling or walking for active recovery
- - Static stretches focusing on the upper body, hold each stretch for 30 seconds
Mobility
- - Shoulder dislocates with a band
- - Cobra stretch for the chest and abdomen
- - Thread the needle stretch for the back and shoulders
Coaching Advice
Target time: Complete all 10 rounds under 15:00
How to pace: Maintain a steady, controlled pace aimed at completing all rounds with minimal rest. Focus on smooth transitions between movements.
How to be competitive: Aim to complete each round just below the 1-minute mark to build a cushion for speed in the later rounds. Keep track of your pacing in each round to ensure consistency.
What you should feel: During the workout, you should feel the challenge in your upper body strength while maintaining form. After each round, expect a moderate level of fatigue, but remain ready to start the next round fresh.
Coach Note
This workout focuses on upper body endurance and integrates strict movement patterns with high-load; it supports volume build-up for upper body strength. Pacing should be controlled, allowing for manageable but challenging work within each minute. The objective is to enhance aerobic capacity alongside upper body strength within a competitive framework.