Apr 27, 2026
RX Performance Athlete
Mixed Modal Strength and Conditioning
Main WOD
- - Power Clean: 5 reps @ 65% 1RM
- - Burpee Box Jump Over: 10 reps
- - Kettlebell Swings: 15 reps @ 24kg
- - Pull-Ups: 10 reps
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 10 min light row or jog
- - Dynamic stretches: leg swings, arm circles, hip openers
- - 2 rounds of 5 PVC pass-throughs, 5 air squats, 5 ring rows
Recovery
- - 5-10 min walk to lower heart rate
- - Foam roll major muscle groups for 5-10 min
- - Hydrate with water or electrolyte drink
Mobility
- - 10 min of target area stretching (hamstrings, shoulders, hip flexors)
- - Hold each stretch for at least 30 seconds
- - Incorporate thoracic spine rotation on the floor for 1-2 min
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Maintain a steady pace throughout each minute, aiming to finish each movement well within the minute.
How to be competitive: To be competitive, push to reduce rest periods between movements while ensuring full range and technique adherence.
What you should feel: Expect to feel fatigued but maintained; an elevated heart rate but still capable of returning to each movement efficiently.
Coach Note
This workout blends strength work with high-skill movements, tailored to prepare the athlete for mixed modal pacing under fatigue. Emphasis on shorter, high-load periods will foster greater mechanical efficiency.