Apr 14, 2026
RX Performance Athlete
High-Load Olympic Conditioning
Main WOD
- - 3 Power Cleans (135/95 lbs)
- - 6 Push-ups
- - 9 Box Jumps (24/20 inches)
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of light rowing for warm-up
- - 3 rounds of 5 air squats, 5 push-ups, 5 ring rows
- - 2 sets of 5 barbell over head presses at light weight
Recovery
- - 5 minutes of light cycling or rowing
- - 2 minutes of static stretching focusing on hamstrings, shoulders, and hips
Mobility
- - 10 minutes of dynamic stretches: leg swings (front and side), arm circles, deep lunges with a twist
- - 5 minutes focusing on the hip flexors and thoracic spine mobility
Coaching Advice
Target time: Complete all 16 rounds.
How to pace: Maintain a controlled yet steady pace, aim for smooth transitions between exercises.
How to be competitive: Keep your heart rate steady; push through the power cleans but ensure form is consistent to maintain quality across all sets.
What you should feel: You should feel your heart rate elevated and a mix of burn in your muscles, particularly during the cleans and box jumps. After the workout, aim for a feeling of achievement and readiness for the next session.
Coach Note
This session focuses on aerobic and interval capacity development while incorporating Olympic lifting movements. The intention is to maintain movement quality under fatigue. The high-load movements should remain efficient, supporting the current block's focus on developing endurance with complex movements at increasing intensities.