Apr 30, 2026
RX Performance Athlete
Complex Repeatability Challenge
Main WOD
- - 5 power cleans (135/95 lbs)
- - 10 chest-to-bar pull-ups
- - 15 box jump-overs (24/20 in)
- - 200m run
- - 5 thrusters (95/65 lbs)
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 min row at a moderate pace
- - Dynamic stretches: leg swings, arm circles, hip openers
- - 3 rounds of 5 strict pull-ups, 10 box jumps (24/20 in), 15 wall balls (20/14 lbs)
Recovery
- - 5 min gentle cycling
- - Foam roll quads, hamstrings, and back for 10 minutes
- - Stretch hips and shoulders with static holds
Mobility
- - Ankle mobilizations for 5 minutes
- - Hip flexor stretches and couch stretch for 5 minutes
- - Shoulder dislocates with a band for 5 minutes
Coaching Advice
Target time: Complete all 5 rounds
How to pace: Aim for a steady pace that allows you to complete each round without excessive fatigue, maintaining form.
How to be competitive: Push to maintain a consistent round time, aiming for 5-6 complete rounds for competitive pacing. Focus on transitions and minimizing rest.
What you should feel: You should feel a sustainable effort throughout, with muscle fatigue building by the final rounds but manageable. Expect to feel a burn in your legs and back.
Coach Note
This workout emphasizes mixed-modal pacing while challenging both strength and skill under fatigue. It supports the block objective by developing repeatability as well as movement efficiency under load.