May 14, 2026
RX Performance Athlete
Mixed Modal Endurance Challenge
Main WOD
- - 200m run
- - 12 wall balls (20/14 lbs)
- - 8 chest-to-bar pull-ups
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of light rowing at a comfortable pace
- - Dynamic stretches for shoulders, hips, and legs (arm circles, leg swings, torso twists)
- - 3 rounds: 10 air squats, 5 push-ups, 5 ring rows
Recovery
Mobility
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Maintain a steady effort but ensure you are capable of hitting the target reps consistently each minute.
How to be competitive: Push the pace slightly on runs to set yourself apart from others while ensuring you can maintain movement quality on wall balls and pull-ups.
What you should feel: You should feel challenged but in control, experiencing a mix of strength endurance and muscular fatigue during the high-rep sets, with a sense of accomplishment by the end.
Coach Note
This EMOM focuses on mixed-modal pacing for repeatability while integrating higher skill movements. It's designed to challenge both aerobic and anaerobic thresholds without pushing to a testing limit, thus supporting the deload phase before the test week.