May 1, 2026
RX Performance Athlete
Mixed Modal Conditioning Session
Main WOD
- - 15 Calorie Row
- - 10 Barbell Thrusters (95/65 lbs)
- - 5 Rope Climbs (15 ft)
- - 10 Toes-to-Bar
- - 200m Run
Week 18 • Block 5 (Week 2/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of rowing at an easy pace
- - Dynamic stretches (leg swings, arm circles)
- - 3 rounds of: 10 air squats, 5 push-ups, 5 ring rows
Recovery
- - 5-10 minutes of light stationary cycling
- - Gentle full-body stretching focusing on shoulders, hips, and legs
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Shoulder dislocates with a band (10 reps)
- - Thoracic spine rotation (10 reps each side)
Coaching Advice
Target time: Complete all 5 rounds in under 20:00
How to pace: Aim to find a sustainable pace in the first few rounds, gradually building up speed. Avoid going all out at the beginning.
How to be competitive: Focus on shorter transitions to maintain a high overall score. Aim for unbroken sets or minimal rest in each movement.
What you should feel: You should feel challenged but controlled; your breathing should be elevated, and muscular fatigue should build progressively without hitting an all-out effort.
Coach Note
This workout focuses on maintaining a mixed modal pacing approach with a combination of cardio and strength elements, supporting the current block's goal of building volume and intensity. Ensure you monitor your breathing and heart rate, maintaining effort throughout the workout.