May 25, 2026
RX Performance Athlete
Upper Body Strength Development
Main WOD
- - Strict Press: 4x6 @ 75% 1RM
- - Weighted Pull-Ups: 4x5 (use a weight that challenges but allows full range of motion)
- - Dumbbell Bench Press: 3x8 @ moderate weight
- - Push-Ups: 3xMax effort with a focus on form
Week 21 • Block 6 (Week 1/4) • Training Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes on Assault Bike at an easy pace
- - Dynamic shoulder stretches
- - Arm circles (forward and backward) - 10 each direction
- - Band pull-aparts - 2 sets of 10
Recovery
- - 5 minutes of easy rowing
- - Foam roll upper back and shoulders for 5 minutes
Mobility
- - Pec stretches against a wall - hold 30 seconds each side
- - Thoracic spine rotation - 10 each side
- - Wrist stretches - hold 30 seconds each position
Coaching Advice
Target time: Complete all strength pieces in under 20:00
How to pace: Start strong but manage fatigue during the pressing movements to maintain form.
How to be competitive: Aim for unbroken sets on the Dumbbell Bench Press and Push-Ups, challenge your limits on each rep.
What you should feel: You should feel a significant muscle pump in the shoulders and chest, and a challenge on the pull-ups that maintains good technique.
Coach Note
Focus on building upper body strength while controlling the load to maintain safe movement patterns. The accessory piece prioritizes foundational strength and stability, which is crucial in this block’s progressions toward more complex movements.