May 5, 2026
RX Performance Athlete
Mixed Modal Endurance Challenge
Main WOD
- - 500m Row
- - 10 Deadlifts (135/95 lbs)
- - 15 Box Jumps (24/20 inches)
- - 20 Wall Balls (20/14 lbs)
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 10 min Light Jog on Treadmill
- - 5 min Dynamic Stretching (Leg Swings, Arm Circles)
- - 3 Rounds of 10 Air Squats, 5 Pull-ups, 10 Push-ups
Recovery
- - 5 min Light Stretching focusing on hips and shoulders
- - 5 min Foam Rolling on back and legs
- - Hydrate, ensuring adequate fluid intake
Mobility
- - Hip Flexor Stretch (30 seconds each leg)
- - Shoulder Band Dislocates (10 reps)
- - Ankle Dorsiflexion Stretch (30 seconds each leg)
Coaching Advice
Target time: Complete 3 full rounds in 18:00
How to pace: Maintain a steady, controlled pace through each segment. Don't sprint; focus on consistency.
How to be competitive: Aim to stay a few reps ahead of peers in similar fitness levels. Focus on quick transitions between movements.
What you should feel: Expect a heavy leg burn during the box jumps and deadlifts, with an elevated heart rate throughout. Hydrate adequately.
Coach Note
Focus on aerobic capacity with an emphasis on pacing throughout the movements. The combination of rowing, lifting, and jumping should feel challenging but manageable. This supports the block's objectives by building volume and improving mixed modal pacing.