Apr 15, 2026
RX Performance Athlete
Gymnastics Skill & Conditioning
Main WOD
- - 2x5 Muscle-ups on Rings
- - 3x10 Kettlebell Swings (32kg)
- - 4x400m run (rest as needed between efforts)
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 10 min of dynamic stretching focusing on upper body and hips
- - 5 min of ring support holds (3x30 sec with 1 min rest)
- - 4 rounds of 10 wall balls, 10 push-ups, 10 lunges (5 each leg)
Recovery
- - 5 min of light jogging or walking to lower heart rate
- - 10 min of foam rolling focusing on shoulders and back
Mobility
- - 5 min shoulder opener stretches (band or wall)
- - 10 min pigeon pose for hip mobility
Coaching Advice
Target time: Complete all 24 rounds.
How to pace: Aim for a steady effort; avoid going too hard on the first set to sustain energy for the runs.
How to be competitive: Focus on unbroken sets for muscle-ups and kettlebell swings to maintain rhythm; push pace on runs to keep heart rate elevated.
What you should feel: You should feel strong and controlled on the muscle-ups; the swings should feel powerful yet manageable; running should become progressively challenging but sustainable.
Coach Note
This workout emphasizes keeping movement quality during high-skill gymnastics work while ensuring effective conditioning. The transitions between movements should be efficient to maintain heart rate. This session aligns with Olympic lifting block by focusing on upper body strength and power through muscle-ups and kettlebell swings.