Jun 15, 2026
RX Performance Athlete
Upper Body Deload Strength & Accessory Conditioning
Main WOD
- - Strict Press: 4x6 @ 75% 1RM
- - Pull-Ups: 4x4 @ bodyweight or weighted
- - Dumbbell Bench Press: 3x8 @ moderate weight
- - 14-Cal Row for time
- - 15 DB Push Press for time
Week 24 • Block 6 (Week 4/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 min dynamic shoulder circles
- - 5 min PVC pipe pass-throughs
- - 3 rounds of 10 Band Pull-Aparts and 10 Push-Ups
Recovery
- - 5 min slow rowing
- - 10 min foam rolling (focus on shoulders and back)
Mobility
- - Shoulder Dislocates: 2x10
- - Chest Stretch against the wall: 2x30 seconds per side
- - Lat Stretch on a rig: 2x30 seconds per side
Coaching Advice
Target time: Complete all accessory movements within 9:00.
How to pace: Moderate effort during strength, push slightly on the accessory conditioning.
How to be competitive: Focus on unbroken sets during accessory work; look for opportunities to shave seconds off your time.
What you should feel: You should feel a strong burn during the strength sets and a steady effort during the conditioning. Expect a good pump throughout your upper body.
Coach Note
The strength section emphasizes upper body integrity while maintaining a moderate loading to deload for your upcoming test. The accessory conditioning promotes muscular endurance in a time-specific fashion, supporting high-skill and high-load mixed-modal performance goals.