Apr 16, 2026
RX Performance Athlete
Olympic Lifting Threshold Session
Main WOD
- - 15 Power Cleans (135/95 lbs)
- - 20 Box Jumps (24/20 in)
- - 15 Jerks (135/95 lbs)
- - 20 Wall Balls (20/14 lbs)
- - 15 Deadlifts (225/155 lbs)
- - 20 Double Unders
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 10-min dynamic warm-up focusing on shoulder mobility and hip openers
- - 3 rounds of 10 PVC pass-throughs, 10 air squats, and 5 inchworms
Recovery
- - 5-10 minutes cooldown with light jogging or rowing
- - Static stretching focusing on shoulders, hips, and hamstrings
Mobility
- - 5 minutes of thoracic spine stretches with a foam roller
- - Hip flexor stretches for 2 minutes each side
- - Ankle mobility drills for 5 minutes
Coaching Advice
Target time: Finish under 12:00
How to pace: Start strong but maintain a steady effort throughout; don't redline too early.
How to be competitive: Aim to keep transitions quick and minimize rest between movements to maintain rhythm and efficiency.
What you should feel: You should feel a strong cardiovascular load and muscle fatigue, especially in the legs, but stay within a sustainable range.
Coach Note
This workout builds endurance and strength under fatigue, directly supporting the Olympic lifting focus of this block. The combination of lifting and high-skill movements will enhance the athlete’s mixed-modal capacity in preparation for the upcoming test.