May 18, 2026
RX Performance Athlete
Strength and Short Conditioning
Main WOD
- - 10 Deadlifts @ 70% 1RM
- - 15 Burpee Box Jumps (24/20 inches)
- - 20 Kettlebell Swings (53/35 lbs)
- - 15 Wall Balls (20/14 lbs, 10' target)
- - 50 Double-Unders
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 min Jogging (or Rowing) at an easy pace
- - Dynamic stretching: Leg swings, Arm circles, Lateral lunges for 5 mins
- - 3 Rounds of: 5 Push-Ups, 5 Air Squats, 5 Ring Rows
Recovery
- - 5-10 min easy pace cycling or rowing to bring heart rate down
- - Static stretching focusing on hamstrings, quads, and shoulders for 8-10 mins
- - Foam rolling, especially on lower back and legs, for 5 mins
Mobility
- - Hip Flexor Stretch: 30 seconds each side
- - Shoulder Stretch: 30 seconds each side
- - Cat-Cow Stretch: 1 minute
- - Spinal Rotation Stretch: 30 seconds each side
Coaching Advice
Target time: Finish under 12:00
How to pace: Start the weight on the deadlifts manageable, focus on form before speed. Aim for a steady pace on burpees and kettlebell swings.
How to be competitive: To be competitive, push the pace on the transitions between movements and maintain speed on the double-unders, aiming for unbroken sets where possible.
What you should feel: You should feel challenged but under control throughout. Post-workout, expect a sense of accomplishment and leg fatigue.
Coach Note
This workout emphasizes mixed modal pacing, focusing on strength through deadlifts and accessory conditioning. It is designed to deload while keeping intensity high to prime for the upcoming test.