Jun 26, 2026
RX Performance Athlete
Longer Speed Endurance Segment
Main WOD
- - 500m Row
- - 400m Run
- - 10 Power Cleans (135/95 lbs)
- - 20 Air Squats
Week 26 • Block 7 (Week 2/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 10 min light jogging
- - Dynamic stretches: leg swings, arm circles, high knees
- - 5 min mobility work on hip flexors and hamstrings with PVC pipe
Recovery
- - 5 min light cycling on stationary bike
- - Static stretching focusing on quads, hamstrings, calves
Mobility
- - Foam roll quads and calves (5 min)
- - Figure four stretch (3 min each side)
- - Cobra stretch (2 min)
Coaching Advice
Target time: Finish under 12:30
How to pace: Maintain a steady pace on the rower, aiming for a moderate effort that prepares you for the run.
How to be competitive: Push yourself to minimize downtime between movements, aiming to transition quickly from rowing to running.
What you should feel: You should feel your heart rate elevate as you transition from the row to the run, and the power cleans should feel solid and quick.
Coach Note
Focus on building aerobic capacity and speed during the run segment. This workout prepares you for high-output efforts while maintaining form. The goal is to reinforce speed endurance needed for upcoming events while solidifying technical movement patterns in the clean.