May 30, 2026
RX Performance Athlete
Upper Body Aerobic Recovery
Main WOD
- - 10 Push-Ups
- - 10 Ring Rows
- - 200m Row
- - 15 Dumbbell Shoulder Press (lightweight)
Week 22 • Block 6 (Week 2/4) • Optional Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of light rowing
- - Shoulder mobility drills (band dislocates and wall slides)
- - 3 rounds of: 10 push-ups, 10 ring rows, 10 hollow rocks
Recovery
- - 5-10 minutes of foam rolling
- - Static stretching focusing on shoulders, chest, and back
Mobility
- - Shoulder dislocates with bands
- - Pec stretch on wall
- - Thoracic spine rotation stretches
Coaching Advice
Target time: Complete 5 rounds.
How to pace: Maintain consistent pacing throughout; avoid going to failure on push-ups and shoulder presses.
How to be competitive: Strive to keep a steady pace, targeting around 3-4 rounds in the time allowed; focus on efficiency of movement to maximize score.
What you should feel: Should feel a sustained effort without fatigue. Aim for muscle activation rather than heavy exertion; expect light perspiration and a mild heartbeat increase.
Coach Note
This aerobic recovery workout is designed to keep the heart rate elevated while allowing for active recovery of the upper body. Emphasizing skill and metabolic conditioning, this session aims to enhance endurance for upper body movements vital for mixed-modal performance. Pacing should be comfortable to support recovery without overstressing the muscles, fostering adaptation aligned with current upper body strength goals.