May 15, 2026
RX Performance Athlete
Fran - Test Day
Main WOD
- - 21 Thrusters (95/65 lbs)
- - 21 Pull-Ups
- - 15 Thrusters (95/65 lbs)
- - 15 Pull-Ups
- - 9 Thrusters (95/65 lbs)
- - 9 Pull-Ups
Week 20 • Block 5 (Week 4/4) • Test Day
This Week's Focus
Mixed Modal Pacing
21-15-9 Thrusters/Pull-Ups for time.
Benchmark Test: Fran
Warm-Up
- - 5 minutes of light cardio (row or bike)
- - Dynamic shoulder swings: 2 sets of 10
- - Bodyweight squats: 2 sets of 10
- - Pull-up banded assistance: 2 sets of 5-7
Recovery
- - Gentle walk for 5 minutes
- - Static stretching focusing on shoulders and quads for 5 minutes
Mobility
- - Shoulder dislocates with a band: 2 sets of 10
- - Couch stretch for hips: 1 minute each side
- - Thoracic spine rotations: 1 minute
Coaching Advice
Target time: Finish under 6:00
How to pace: Start strong but maintain consistent sets. Aim for unbroken sets if possible.
How to be competitive: Try to maintain a pace that allows you to complete the thrusters unbroken in the first round, and break the pull-ups into manageable sets to recover your strength on the thrusters.
What you should feel: Expect to feel a strong burn in your legs and shoulders during the thrusters. Post-WOD, you should feel accomplished but fatigued, with a good overall pump.
Coach Note
This workout serves to test your mixed modal pacing abilities through a classic benchmark. Aim to understand your limits and how to manage your heart rate and recovery between movements effectively. Focus on solid technique during thrusters and maintain a rhythm in your pull-ups.