May 21, 2026
RX Performance Athlete
Upper Body Threshold Session
Main WOD
- - 10 Pull-ups
- - 15 Push-press (65% of 1RM)
- - 20m Handstand Walk or 30s Handstand Hold
- - 15 Box Jumps (24/20 in)
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 min Row (low intensity)
- - 10 Push-ups
- - 15 Air Squats
- - 5 Shoulder Pass-Throughs with PVC
- - 10 Ring Rows
Recovery
- - 5 min Light Stretching focusing on shoulders and chest
- - 3 min Foam Rolling upper back and lats
Mobility
- - 1 min Wall Slides (3 sets)
- - 1 min Chest Opener Stretch
- - 1 min Cat-Cow Stretch (3 sets)
- - 1 min Spinal Rotation Stretch
Coaching Advice
Target time: Complete all rounds within 18:00
How to pace: Aim to maintain consistent, steady efforts through each movement without burning out early.
How to be competitive: Focus on minimizing rest between movements and maintaining unbroken sets where possible for a competitive edge.
What you should feel: You should feel a strong burn in your shoulders and upper body with a significant cardiovascular effort. Afterward, aim for light muscle fatigue and a sense of accomplishment.
Coach Note
This session emphasizes mixed-modal upper body strength with high-skill gymnastics movements. Pacing should be steady, focusing on efficient transitions. The combination of pulling and pushing movements caters to the upper body strength goal while also enhancing the athlete's skill in dynamic transitions. It is crucial to maintain good form, especially on the pull-ups and handstand walk, as this will also promote safety.