Apr 29, 2026
RX Performance Athlete
Gymnastics and Conditioning Mix
Main WOD
- - 8 ring muscle-ups
- - 12 deadlifts (225/155 lbs)
- - 16 box jump overs (24/20 in)
- - 200m row
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 min light cardio (rowing or jogging)
- - Dynamic stretching: arm circles, leg swings, torso twists - 10 each direction
- - 3 rounds of: 5 pull-ups, 10 push-ups, 15 air squats
Recovery
- - 5-10 min light jog or walk to lower heart rate
- - Foam roll lower back, quads, and calves for 5 min
- - Hydrate and refuel with a protein snack
Mobility
- - Hip flexor stretch - 30 seconds each side
- - Shoulder dislocates with a band - 10 reps
- - Ankle mobility drill - 1 min each side
Coaching Advice
Target time: Finish under 15:00
How to pace: Focus on maintaining a steady pace throughout the movements, aiming for consistent times per round.
How to be competitive: Try to maximize efficiency on the transitions between movements, looking for ways to minimize rest between sets to keep your heart rate elevated.
What you should feel: During the workout, expect to feel challenged but in control; aim to maintain a rhythmic breathing pattern. Afterward, your muscles should feel fatigued but not overly wiped out.
Coach Note
This workout emphasizes high-skill gymnastics movements along with moderate loading in the deadlift, supporting mixed modal pacing. The ring muscle-ups, deadlifts, and box jumps are designed to engage multiple muscle groups and promote conditioning while keeping the loads conservative for safety. Each movement should be performed with control to avoid injury.