Apr 5, 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: Aim for 6-8 total rounds with consistent transitions.
How to pace: Start at 80% effort for the first 6 minutes, then gradually increase if transitions stay clean.
How to be competitive: Push transitions and hold unbroken wall balls early, but never miss more than one toes-to-bar set.
What you should feel: Breathing should be hard but controlled; legs and shoulders should burn without total breakdown.
Coach Note
Sustain smooth pacing, avoid redlining in first 6 minutes.