Jun 4, 2026
RX Performance Athlete
Mixed-Modal Upper Body Challenge
Main WOD
- - 12 Barbell Push Press (135/95 lbs)
- - 8 Muscle-Ups or 3 Rope Climbs (15 ft)
- - 12 Kettlebell Shoulder to Overhead (53/35 lbs)
- - 15 Box Jumps (30/24 in)
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of light rowing or cycling to elevate heart rate
- - Dynamic arm circles (30 seconds forward, 30 seconds backward)
- - 3 rounds of: 5 push-ups, 5 ring rows, 5 shoulder dislocates with a resistance band
Recovery
- - 5 minutes of active recovery (walking or light cycling)
- - Deep breathing exercises to lower heart rate
Mobility
- - 5 minutes of upper body foam rolling focusing on shoulders and back
- - Pigeon pose (30 seconds each side)
- - Shoulder wall slide stretch (1 minute)
Coaching Advice
Target time: Complete all 24 rounds.
How to pace: Aim for steady pacing on each movement to maintain form and avoid burnout in the later rounds.
How to be competitive: Set aggressive but achievable targets for each minute; consider pushing for an extra rep on the barbell and box jumps to gain a competitive edge with a focus on maintaining technique throughout.
What you should feel: You should feel a mix of muscular fatigue and cardiovascular strain throughout the workout; post-workout, expect slight soreness in the shoulders and chest as a sign of effective effort.
Coach Note
This workout focuses on upper body mixed-modal movements while maximizing power output and repeatability, aligning with the block's emphasis on upper body strength. The EMOM structure promotes consistent effort without letting fatigue compromise movement quality.