May 27, 2026
RX Performance Athlete
Upper Body Skill and Conditioning
Main WOD
- - Muscle Ups: 5 rounds for quality (3 reps each round)
- - Handstand Push Ups: 5 rounds for quality (5-8 reps)
- - Dumbbell Overhead Walking Lunges: 5 rounds of 15m
- - Push-ups: 5 rounds of 10-15 reps
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - Dynamic Shoulder Circles: 2 minutes
- - Band Pull Aparts: 2 sets of 15 reps
- - Kipping Practice: 5 minutes
- - Controlled Muscle Ups: 5 minutes focusing on technique
Recovery
- - Rest 3-5 minutes between rounds (after muscle ups and handstand push ups)
- - Cool Down Stretching: 5-10 minutes focusing on upper body
Mobility
- - Shoulder Dislocations: 2 minutes
- - Thoracic Spine Extension on Foam Roller: 2 minutes
- - Wrist and Ankle Mobilizations: 5 minutes
Coaching Advice
Target time: Finish under 18:00
How to pace: Maintain a consistent pace on the conditioning piece. Aim to complete muscle ups and handstand push ups unbroken if capable.
How to be competitive: To be competitive, minimize transition times between exercises and focus on maintaining good form under fatigue. Familiarize yourself with movement transitions.
What you should feel: Expect a high heart rate during the muscle ups and handstand push ups but aim for muscle fatigue during the press and push-ups. You should feel accomplished after completing each round.
Coach Note
This workout builds upper body strength while introducing advanced skill movements. Focus on proper form to optimize strength gains without overloading. This aligns well with the current block objective of upper body strength development.