May 13, 2026
RX Performance Athlete
High-Skill Conditioning and Strength Session
Main WOD
- - 5 Muscle-Ups
- - 10 Front Squats (135/95 lbs)
- - 15 Box Jumps (30/24 in)
- - 200m Run
Week 19 • Block 5 (Week 3/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 min row at easy pace
- - Dynamic stretches: leg swings, arm circles, and hip openers for 10 minutes
- - 3 rounds of: 10 PVC pass-throughs, 10 hollow rocks, 10 ring rows
Recovery
- - 5 min foam roll (quads, hamstrings, back)
- - 5 min gentle yoga stretch focusing on hips and shoulders
Mobility
- - Hamstring stretches for 2 min each leg
- - Shoulder dislocates with a band for 2 min
- - Pigeon pose holds for 3 min each side
- - Deep squat holds for 3 min
Coaching Advice
Target time: Complete all 5 rounds.
How to pace: Start steady and find your rhythm; aim to maintain consistency across rounds after the first few.
How to be competitive: Push for unbroken sets on muscle-ups and front squats; hold a fast but sustainable pace during runs to maximize your rounds.
What you should feel: You should feel challenged but controlled; the muscle-ups should feel smooth, and legs should feel engaged during the run.
Coach Note
This workout emphasizes mixed-modal pacing with the goal of achieving multiple rounds while maintaining quality movement. The strength component focuses on building muscular endurance and stability, leading into a moderate metabolic conditioning piece that develops skill in higher complexity movements as per the block's objectives. Keep hydration and mobility front of mind throughout the session.