Apr 24, 2026
RX Performance Athlete
Long Mixed Modal Conditioning Session
Main WOD
- - 10 Deadlifts @ 60% 1RM
- - 15 Box Jumps (24/20 inch)
- - 20 Toes-to-Bar
- - 15 Power Cleans @ 50% 1RM
- - 200m Run
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 3 rounds of: 200m row, 10 air squats, 5 push-ups
- - Dynamic stretches focusing on hip openers and thoracic rotations
Recovery
- - 5-10 minutes of light rowing
- - Foam rolling focusing on back and legs
- - Static stretching for hamstrings and quads
Mobility
- - Hip flexor stretches
- - Shoulder dislocates with PVC pipe
- - Cat-Cow stretches for thoracic spine
Coaching Advice
Target time: Finish under 18:00
How to pace: Aim for a steady pace; avoid going all out at the start.
How to be competitive: To be competitive, keep transitions quick and maintain consistent effort across all rounds.
What you should feel: You should feel challenged but capable; expect to be breathing heavy but maintain control throughout.
Coach Note
This workout focuses on pacing and quality of movement. Each section links strength and endurance, allowing for practice with mixed-modal pacing within a longer workout. It provides stimulus for growth in both skill and loading while aligning with the current block's objectives.