May 29, 2026
RX Performance Athlete
Upper Body Benchmark Prep Rehearsal
Main WOD
- - Push Press: 5x3 @ 75% 1RM
- - Weighted Pull-Up: 4x6 @ bodyweight + 10-20%
- - Seated Dumbbell Shoulder Press: 4x8 @ moderate weight
- - Barbell Bent-over Row: 4x6 @ 70% 1RM
- - For Time: 1000m Row** + 20 Push-Ups + 20 Strict Pull-Ups + 1000m Bike**
Week 22 • Block 6 (Week 2/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 min light row or bike
- - 10 PVC pass-throughs
- - 10 band pull-aparts
- - 5-5 single-arm dumbbell strict press (light weight)
- - 5-5 strict pull-ups (kipping or strict)
Recovery
- - 5-10 minutes light jogging or cycling
- - 3-5 minutes of foam rolling focusing on upper body
- - Hydrate and refuel with protein/carbs
Mobility
- - Shoulder dislocates with band or PVC pipe
- - Chest opener stretch on wall or rig
- - Thoracic spine rotation on foam roller
- - Upper trapezius stretch
Coaching Advice
Target time: Finish under 16:30
How to pace: Start strong on the row, maintain a steady pace and switch efficiently between movements. Push yourself but ensure quality form above all.
How to be competitive: To be competitive, aim to maintain a pace that allows you to transition quickly between the row and subsequent upper body movements, reducing rest time between sets.
What you should feel: You should feel engaged and powerful during the lifts, with a steady heart rate during the row. Post-workout, expect a sense of accomplishment and slight fatigue in the shoulders and back.
Coach Note
This workout focuses on upper body strength through a combination of heavy lifting and a longer conditioning piece to enhance endurance. The dynamic elements of the workout support the goal of building upper body strength while also preparing the athlete for mixed-modal performance work. Pacing is crucial to ensure quality movement through the higher complexity options.