Apr 21, 2026
RX Performance Athlete
Olympic Lifting Conditioning
Main WOD
- - 3 Clean and Jerks (80/55 kg)
- - 6 Bar Muscle-Ups
- - 9 T2B (Toes to Bar)
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 10 minutes general warm-up (light row or bike)
- - 3 rounds of 10 PVC pass-throughs
- - 10 air squats with a pause at the bottom
- - 5 inchworms with a push-up
- - 5 barbell clean pulls (light weight)
Recovery
- - 5 minutes of light stretching focusing on shoulders and hips
- - Hydrate as needed
Mobility
- - 15 minutes of shoulder dislocates with a band or PVC
- - Ankle mobility drills (like calf stretches against a wall)
- - Hip flexor stretches in a lunge position
Coaching Advice
Target time: Complete 3 Rounds in under 18:00
How to pace: Maintain a consistent pace through each round; don’t go all-out on the first round to avoid fatigue.
How to be competitive: Push for unbroken sets, particularly on the Clean and Jerks and T2B; consider pacing against your next competitors' times for motivation.
What you should feel: You should feel challenged but sustainable effort throughout, with a moderate burn in the shoulders and core; expect a build-up of lactic acid towards the end of the workout.
Coach Note
Today's workout emphasizes aerobic capacity along with Olympic lifting technique under fatigue, aligning with the deloading phase while still supporting performance objectives. Maintain a steady rhythm, focusing on technical execution without overexerting.