May 23, 2026
RX Performance Athlete
Aerobic Upper Body Recovery
Main WOD
- - 500m rowing
- - 15 ring dips
- - 20 dumbbell floor press (light weight)
- - 500m rowing
- - 15 push-ups
- - 20 bent-over dumbbell rows (light weight)
Week 21 • Block 6 (Week 1/4) • Optional Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of easy cycling on a stationary bike
- - 10 ring rows
- - 10 push-ups
- - 10 Banded Pull-Aparts
- - Dynamic shoulder stretches for 5 minutes
Recovery
- - 5-10 minutes of light stretching focusing on the upper body
- - Foam rolling on the back, shoulders, and arms for 5-10 minutes
- - Hydrate with electrolytes and protein shake post-workout
Mobility
- - Shoulder dislocates with a band
- - Chest openers on the rig
- - Wrist stretches against the wall
- - Thread the needle stretch for upper back mobility
Coaching Advice
Target time: Finish under 15:00
How to pace: Aim for a steady pace throughout, ensuring you're not exerting too much effort, keep it conversational.
How to be competitive: To be competitive, try to maintain a consistent effort on the rowing and transition quickly between movements while maintaining form.
What you should feel: You should feel activated but not exhausted; focus should be on sustained effort, particularly in the upper body.
Coach Note
This workout emphasizes low intensity and aerobic capacity while supporting recovery for upper body strength. It's designed to enhance endurance without taxing the muscles too heavily. Proper pacing is crucial to allow adaptation while maintaining quality movement.