May 20, 2026
RX Performance Athlete
Gymnastics & Conditioning Session
Main WOD
- - 5 Muscle-Ups
- - 10 Deadlifts (225/155 lbs)
- - 15 Box Jumps (24/20 in)
- - 20 Wall Balls (20/14 lbs)
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 10 minutes of dynamic stretches (leg swings, arm circles, inchworms)
- - 3 rounds: 10 air squats, 5 pull-ups, 10 push-ups
- - 5-minute skill work on muscle-ups or progressions
Recovery
- - 5-10 minutes of light cycling or rowing
- - 2 minutes seated forward fold, focusing on breathing
- - Foam roll quads and hamstrings for 5 minutes
Mobility
- - Hip flexor stretch for 1 minute each side
- - Shoulder dislocates with a band for 2 minutes
- - Ankle mobility drills for 2 minutes
Coaching Advice
Target time: Finish under 12:00
How to pace: Start at a controlled pace, focusing on technique during muscle-ups and deadlifts to avoid fatigue.
How to be competitive: Aim for minimal breaks and maintain a steady rhythm. Push through the transitions efficiently to maximize your time.
What you should feel: You should feel strong but challenged during the movements. There will be an accumulation of fatigue, especially in the posterior chain as deadlifts accumulate.
Coach Note
Focus is on maintaining muscle endurance and cycling through gymnastics skills efficiently. This workout targets mixed-modal pacing, preparing you for higher skill and loading complexity in upcoming tests.