Jun 13, 2026
RX Performance Athlete
Upper Body Recovery Flow
Main WOD
- - 5 rounds of: 12 ring rows
- - 10 incline dumbbell press
- - 6 rope climbs (15ft)
Week 24 • Block 6 (Week 4/4) • Optional Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of easy rowing
- - 10 arm circles forward and backward
- - 5 push-ups to activate the chest and shoulders
- - 10 scapular pull-ups to engage the back
Recovery
- - 5-10 minutes of static stretching focusing on upper body
- - 10 minutes of foam rolling on chest, shoulders, and back
Mobility
- - Shoulder dislocates with a band (10 reps)
- - Pec stretch against the wall (30 seconds each side)
- - T-spine rotation stretch on the ground (5 per side)
Coaching Advice
Target time: Complete all 24 rounds within 20:00
How to pace: Maintain a steady pace, focusing on form over speed, aiming for a controlled tempo throughout each movement.
How to be competitive: Push for unbroken sets but prioritize form to prevent injury and maximize long-term strength adaptation.
What you should feel: During the workout, expect a moderate challenge in your upper body; you should feel engaged but not fatigued. Afterward, you should feel refreshed and loose, with reduced muscle tension.
Coach Note
This workout emphasizes control and recovery, allowing for adaptation in upper body strength without overstressing the muscles. Maintain focus on form to ensure proper recovery while promoting blood flow and assisting with muscle repair in preparation for the next block.