May 26, 2026
RX Performance Athlete
Upper Body Aerobic Intervals
Main WOD
- - 3 strict pull-ups (scale with band if needed)
- - 5 push-ups (scale to incline if needed)
- - 40 seconds of kettlebell shoulder press (light to moderate load)
- - 15 seconds of rest
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of rowing at a moderate pace
- - Dynamic arm circles (30 seconds forward, 30 seconds backward)
- - 10 scapular push-ups
- - 5-10 ring rows or TRX rows
Recovery
- - 5-10 minutes of light cycling or jogging
- - Cool down with 5-10 minutes of walking and deep breaths
- - Hydrate with electrolyte-rich water
Mobility
- - Shoulder dislocates with PVC or resistance band (10 reps)
- - Cross-body shoulder stretch (hold 30 seconds each side)
- - Wall angels (10 repetitions)
- - Tricep stretches (hold 30 seconds each side)
Coaching Advice
Target time: Complete all 12 rounds
How to pace: Start steady but build intensity through the EMOM. Aim for consistent movement speed each round.
How to be competitive: Push for unbroken sets on the pull-ups and push-ups. Consider increasing kettlebell load if feeling strong.
What you should feel: Expect a strong burn in the upper body, particularly in the shoulders and lats. Afterward, feel a solid sense of accomplishment with increased heart rate.
Coach Note
This EMOM emphasizes aerobic capacity while introducing controlled pacing in upper body movements. It aligns with the block focus by integrating higher complexity and advanced loading techniques while prioritizing safety and proper form.