Jun 1, 2026
RX Performance Athlete
Upper Body Strength & Accessory Conditioning
Main WOD
- - Strict Press: 4x4 @ 75% 1RM
- - Pull-ups: 4xMax Effort
- - Dumbbell Bench Press: 3x8 @ Moderate Weight
- - Barbell Bent-over Rows: 3x6 @ Heavy Weight
- - 4 Rounds of: 10 Push-ups, 15 Box Jumps (24/20 in)
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - Dynamic shoulder stretches for 5 minutes
- - 10 PVC pass-throughs
- - 5 Scapular pull-ups
- - 3 rounds of 10 Push-ups, 10 Ring Rows
Recovery
- - 5 minutes of passive hanging from a bar
- - 1-minute Child's Pose stretch
- - Foam roll upper back for 5 minutes
Mobility
- - 30 seconds each side for Pecs stretch on wall
- - 1 minute seated shoulder flexion stretch
- - 1 minute tricep overhead stretch
Coaching Advice
Target time: Complete all rounds in under 10:00
How to pace: Start strong with your strength work, but don't burn out on the accessory piece – find a sustainable pace.
How to be competitive: Aim to finish the accessory conditioning in less than 10 minutes to stay competitive; push the pace on the Box Jumps.
What you should feel: You should feel engaged and challenged during the lifts, with elevated heart rate during the conditioning. Post-workout, expect to feel pumped but not wiped out.
Coach Note
This session emphasizes building upper body strength while incorporating a conditioning piece that complements the strength focus. The pacing should encourage intensity in both the strength and conditioning aspects while promoting muscular endurance. This supports the block objective of enhancing upper body strength through heavier loads and volume.