May 28, 2026
RX Performance Athlete
Mixed-Modal Upper Body Performance
Main WOD
- - 5 pull-ups
- - 10 push-up hand-release
- - 15 kettlebell swings (32kg)
- - 200m row
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of dynamic stretching focusing on shoulders and arms
- - 3 rounds of 10 push-ups, 10 ring rows, and 10 shoulder dislocates with a PVC pipe
- - 2 sets of 10 empty barbell overhead presses
Recovery
- - 5 minutes of light stretching focusing on upper body
- - Hydrate with water or electrolyte drink
Mobility
- - Shoulder dislocates with resistance band for 2 minutes
- - Pigeon stretch for the upper back for 2 minutes
Coaching Advice
Target time: Complete all 5 rounds within 18:00
How to pace: Maintain a steady pace throughout the workout, pushing a bit harder on the kettlebell swings and pull-ups while managing fatigue.
How to be competitive: Focus on minimizing transition times between movements; practice smooth and controlled reps. Aim for unbroken sets where possible to stay competitive.
What you should feel: Expect a high level of muscle fatigue during kettlebell swings and pull-ups; a light burn in the shoulders and back. After the workout, expect a satisfying fatigue and slight soreness in the upper body.
Coach Note
This workout is meant to challenge upper body strength and endurance under fatigue. Focus on separating muscle groups between movements to ensure effective repeatability. This AMRAP will help build both strength and efficiency over time, which aligns with the block's focus on upper body strength and mixed-modal performance.