Jun 10, 2026
RX Performance Athlete
Upper Body Strength & Skill Development
Main WOD
- - Weighted Muscle Up: 4x2 @ 85% effort
- - Strict Pull Ups: 5x4 @ challenging but manageable load
- - Push Press: 4x6 building to challenging weight
- - Dumbbell Bench Press: 3x8 @ moderate weight for stability
Week 23 • Block 6 (Week 3/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of light rowing at a moderate pace
- - Dynamic shoulder mobilization drills
- - 3 rounds of 10 push-ups and 10 ring rows at an easy pace
Recovery
- - 5-10 minutes of light jogging or cycling
- - Stretching all major upper body muscle groups for 10 minutes
- - Foam rolling focusing on lats, chest, and shoulders
Mobility
- - Shoulder dislocates with PVC pipe: 3 sets of 10
- - Wall slides: 3 sets of 10
- - Pec stretch against a wall: 3 sets of 30 seconds each side
Coaching Advice
Target time: Finish under 20:00
How to pace: Start strong but conserve energy for the later rounds; stay consistent with your pace.
How to be competitive: Aim to push your limits but focus on maintaining technique over velocity for quality reps.
What you should feel: The muscles should feel challenged but not overwhelmed, maintain a moderate burn without compromising form.
Coach Note
This workout emphasizes upper body strength and skill development with gymnastics elements. Focus on quality execution while pushing the pace on the conditioning segment. Build upon strength foundation while maintaining movement quality as you prep for peak testing later in the block.