Jun 8, 2026
RX Performance Athlete
Upper Body Strength Build
Main WOD
- - Strict Press: 5x5 @ 75% 1RM
- - Pull-ups: 4x8-10 (weighted if possible)
- - Dumbbell Bench Press: 3x10 (moderate weight)
- - Push-ups: 3xMAX (focus on tempo)
- - Finisher: 10 min AMRAP of 5 Muscle-ups, 10 Kettlebell Swings (32/24kg)
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of dynamic stretching focusing on shoulders, chest, and upper back.
- - 3 rounds of 10 PVC pass-throughs, 10 band pull-aparts, 10 hollow rocks.
Recovery
- - 5-10 minutes of light rowing or biking to gradually lower heart rate.
- - Cool down with static stretching, focusing on triceps, chest, and shoulders.
Mobility
- - Shoulder dislocates with a band for 3x10.
- - Wall slides for shoulder mobility, 3 sets of 10 reps.
- - Thoracic spine rotations, 3 sets of 5 each side.
Coaching Advice
Target time: Finish under 12:00
How to pace: Start strong on strength work and aim for steady movement during the finisher. Maintain focus throughout to manage fatigue.
How to be competitive: In the final AMRAP, aim to keep moving consistently; 3-5 muscle-ups at a time, avoiding failure to maintain intensity.
What you should feel: You should feel progressively stronger during strength work, with a moderate burn but no loss of form. Post workout, feel a sense of accomplishment and fatigue but energized from completing a challenging session.
Coach Note
Today's workout prioritizes upper body strength with compound pressing and pulling movements, followed by accessory conditioning to maintain intensity. Focus on movement quality under load, gradually advancing intensity as strength improves. The conditioning target emphasizes efficiency and skill under fatigue while maintaining movement standards.