Jun 16, 2026
RX Performance Athlete
Upper Body Aerobic Capacity Intervals
Main WOD
- - 8 Ring Muscle-ups
- - 12 Shoulder-to-Overhead (light load, ~60% 1RM)
- - 20 Box Jumps (24/20 inch)
- - 30 seconds of Jump Rope
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of row or bike at a low intensity
- - Dynamic upper body stretches: arm circles, torso twists, and shoulder dislocates
- - 3 rounds of 5 push-ups, 10 ring rows, and 15 air squats
Recovery
- - 5-10 minutes of easy rowing or cycling
- - Static stretching: hold each stretch for 20-30 seconds targeting shoulders, triceps, and chest
Mobility
- - Shoulder dislocates with a pvc pipe or band for 10 reps
- - Thoracic spine rotations for 10 reps each side
- - Pigeon pose for 30 seconds on each side
Coaching Advice
Target time: Complete all intervals within 20:00.
How to pace: Maintain a steady pace through each interval, focusing on form rather than speed.
How to be competitive: Aim to push through the muscle-ups quickly, maintaining a strong core and controlled descent. Transition quickly between movements to minimize rest time.
What you should feel: You should feel a strong engagement in your upper body, especially your shoulders and core. Expect to breathe heavily but maintain control throughout.
Coach Note
This workout promotes upper body endurance and aerobic conditioning. By incorporating muscle-ups and overhead work, it challenges your upper body strength while maintaining a sustained heart rate. Stay aware of your pacing and form to maximize efficiency and prepare for the upcoming test.