May 4, 2026
RX Performance Athlete
Strength and Conditioning Session
Main WOD
- - Deadlift: 5x3 @ 85% 1RM
- - Barbell Hang Clean: 4x4 @ 75% 1RM
- - 12 min AMRAP: 10 Thrusters (95/65 lbs), 10 Pull-ups, 200m Run
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 mins light row or bike
- - Dynamic stretches (leg swings, arm circles)
- - 3 rounds of 10 PVC pass-throughs, 10 air squats, 5 push-ups
Recovery
- - 5 mins of light stretching focusing on legs and back
- - Foam roll quads, hamstrings, and back for 10 mins
Mobility
- - Hip flexor stretch 2x30s each side
- - Pigeon pose 2x30s each side
- - Shoulder dislocates with a band 2x10
Coaching Advice
Target time: Finish under 12:00
How to pace: Maintain steady breath, focus on technique during lifts, and pace your runs to sustain effort throughout the AMRAP.
How to be competitive: Aim to finish the AMRAP in under 12:00; push your limits on the thrusters and pull-ups. Maintain solid technique while being mindful of transitions.
What you should feel: You should feel strong during the heavy lifts, and the AMRAP should challenge your cardiovascular capacity while pushing muscular endurance. Expect to feel fatigued but accomplished at the finish line.
Coach Note
The strength component focuses on heavier lifting, which builds the foundation for mixed modal performance. The AMRAP is designed to explore pacing across different modalities and develop endurance under fatigue. Push to complete all 3 rounds within the time cap while maintaining form and efficiency.