Jun 29, 2026
RX Performance Athlete
Strength & Speed Conditioning Session
Main WOD
- - Back Squats: 5x3 @ 80% 1RM
- - Barbell Deadlifts: 4x5 @ 75% 1RM
- - Push Press: 4x6 building
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 5 min easy jog to elevate heart rate
- - Dynamic stretches: leg swings, high knees, butt kicks (5 each)
- - 2 rounds: 10 air squats, 5 push-ups, and 10 lunges each side
Recovery
- - 5-10 min light jogging to lower heart rate
- - Foam rolling focusing on quads, hamstrings, and glutes
- - Hydrate adequately and refuel with protein-rich snack
Mobility
- - 10 min static stretching: calves, hamstrings, hip flexors, and lower back
- - Lunging hip flexor stretch for 30 seconds each side
- - Shoulder dislocates with a band for 10 reps
Coaching Advice
Target time: Complete all rounds in under 14:00
How to pace: Aim for steady, controlled lifts during strength; push pace in conditioning.
How to be competitive: Focus on minimizing transitions between movements in conditioning to maintain rhythm and time efficiency.
What you should feel: Expect to feel strong during lifts, slightly fatigued but invigorated in the conditioning piece, with a goal of finishing strong.
Coach Note
The strength portion prioritizes heavier loading to enhance overall capacity and stay aligned with the current block's focus on running speed. The conditioning piece builds volume and intensity, enabling improved power output essential for strong sprinting. Proper pacing and consistent breathing should support performance.