May 6, 2026
RX Performance Athlete
Gymnastics Skill Progression and Conditioning
Main WOD
- - 10 Bar Muscle-Ups
- - 15 Box Jumps (30")
- - 200m Row
- - 30 Ab Mat Sit-ups
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - Dynamic stretches: 10 minutes of leg swings, arm circles, and hip openers
- - 3 rounds of: 5 pull-ups, 5 push-ups, 5 air squats
Recovery
- - 5 minutes of walking or slow cycling
- - Static stretching focusing on shoulders, hips, and back for 5 minutes
Mobility
- - Hip flexor stretch: 1 minute each side
- - Shoulder dislocates with PVC: 2 sets of 10 reps
- - Wrist stretches: 1 minute on each side
Coaching Advice
Target time: Finish under 12:00
How to pace: Aim for a steady pace, breaking up the Bar Muscle-Ups early if needed.
How to be competitive: Push through transitions between movements quickly to maintain intensity. Focus on form, especially on the bar muscle-ups.
What you should feel: You should feel strong and controlled on the bar muscle-ups, with your heart rate elevated but manageable during the row and box jumps.
Coach Note
This workout encourages mixed modal pacing by integrating gymnastics skills with conditioning. The focus on bar muscle-ups helps improve high-skill gymnastics capacity while the transitions replicate competition stimulus. Maintaining a steady effort without blowing out on muscle-ups will help build endurance for future mixed modal workouts.