Jun 18, 2026
RX Performance Athlete
Speed Repeatability Session
Main WOD
- - 400m run
- - 10 thrusters (95/65 lbs)
- - 15 chest-to-bar pull-ups
- - 200m run
- - 20 double unders
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 10 min easy jog or bike
- - Dynamic stretches: leg swings, arm circles
- - 3 rounds of 10 air squats, 10 push-ups, 10 lunges
Recovery
Mobility
- - Hip openers (2 min each side)
- - Thoracic spine rotation stretches (2 min each side)
- - Calf stretches against a wall (1 min each side)
Coaching Advice
Target time: Complete 4 rounds.
How to pace: Maintain a steady pace on the runs; aim for a controlled but challenging effort on the lifting movements.
How to be competitive: Push the pace on the runs; aim for quick transitions to maximize rounds.
What you should feel: Expect to feel a sustained effort during runs and a burn in the legs during thrusters and pull-ups, finishing with a sense of accomplishment.
Coach Note
This session focuses on developing repeatability in running speed while integrating mixed-modal movements. The combination of running and strength elements will challenge lactic threshold and muscular endurance, supporting improvements in running efficiency, which is key for the current block objective.