Apr 4, 2026
RX Performance Athlete
Engine Igniter RX
AMRAPTime Cap: 18:00
Main WOD
- - 12 Wall Balls
- - 10 Burpees Over Bar
- - 8 Toes-to-Bar
Week 1 • Block 1 (Week 1/4) • Training Day
This Week's Focus
Back Squat Strength
Warm-Up
- - 3 min easy row
- - 2 rounds: 8 air squats, 6 inchworms, 6 kip swings
- - Build wall-ball and burpee pace
Recovery
- - 5 min easy bike
- - 2 min nasal breathing reset
Mobility
- - Couch stretch 90s/side
- - Thoracic opener 60s/side
Coaching Advice
Target time: Finish before the 18:00 time cap.
How to pace: Open with controlled effort, then settle into sustainable pacing.
How to be competitive: If competing, transition quickly and push final third while preserving movement quality.
What you should feel: Expect rising breathing demand with manageable muscular fatigue.
Coach Note
Sustain smooth pacing, avoid redlining in first 6 minutes.