Apr 11, 2026
RX Performance Athlete
Aerobic Recovery Session
Main WOD
- - Rowing (calories)
- - Light Barbell Snatch (40% of max, 5 reps)
- - Push-ups (10-15 reps)
Week 15 • Block 4 (Week 3/4) • Optional Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of light jogging or rowing
- - Dynamic stretches: arm circles, leg swings, hip openers (2 rounds)
- - 8-10 reps of air squats
- - 3 sets of 5 PVC pass-throughs (overhead mobility)
Recovery
- - 5-10 minutes of walking or gentle cycling
- - Foam roll quads and hamstrings (5 minutes each)
- - Hydration: drink 500ml of water post-session
Mobility
- - Shoulder dislocates with band (3 sets of 10)
- - Couch stretch (2 minutes per leg)
- - Pigeon pose (1 minute per leg)
Coaching Advice
Target time: Complete all 12 rounds.
How to pace: Maintain a steady, manageable pace without hitting fatigue; focus on breathing and technique.
How to be competitive: Aim to stay ahead of the clock while keeping movements crisp and controlled, picking up the pace on the last minute.
What you should feel: You should feel a light burn during the movements but not exhausted. After, feel refreshed and ready for more.
Coach Note
This workout supports adaptation for Olympic lifting by allowing the athlete to practice technical lifts under low intensity while incorporating aerobic capacity work. The focus is on movement efficiency rather than speed, enhancing recovery and keeping the body primed for heavier lifts later this week.