Apr 23, 2026
RX Performance Athlete
Mixed Modal Pacing Session
Main WOD
- - 12 Wall Balls (20/14 lbs)
- - 6 Power Cleans (135/95 lbs)
- - 8 Box Jumps (24/20 inches)
- - 4 Muscle Ups
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 10 minutes light rowing at an easy pace
- - Dynamic stretches focusing on hips, shoulders, and thoracic spine
- - 3 rounds of: 5 ring rows, 5 overhead lunges (empty barbell), 5 burpees
Recovery
- - 5 minutes of light rowing or biking at an easy pace
- - Cool down static stretching focusing on quads, hamstrings, and shoulders
- - Foam rolling for major muscle groups
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Shoulder dislocates with a band (10 reps)
- - Pigeon pose (30 seconds each side)
Coaching Advice
Target time: Finish under 14:00
How to pace: Aim for a steady pace that you can maintain throughout, focusing on breath control.
How to be competitive: To be competitive, focus on transitioning quickly between movements and maintain unbroken sets whenever possible.
What you should feel: You should feel challenged but not overwhelmed; aim for a steady burn throughout that keeps you engaged but does not lead to failure.
Coach Note
This workout combines high-skill gymnastics movements with heavy load lifts while maintaining pacing through the AMRAP format. Focus on efficiency in transitions to support mixed-modal capabilities. The chosen weights should be challenging but manageable, allowing for consistent performance throughout the workout.