Jun 24, 2026
RX Performance Athlete
Gymnastics Skill & Moderate Conditioning
Main WOD
- - 5 Muscle-Ups
- - 10 Box Jumps (24/20 inch)
- - 200m Run
- - 5 Bar Muscle-Ups
- - 10 Burpees
- - 200m Run
- - 5 Ring Dips
- - 10 Kettlebell Swings (24/16kg)
- - 200m Run
Week 25 • Block 7 (Week 1/4) • Training Day
This Week's Focus
Running Speed
Warm-Up
- - 10 Minute Easy Jog
- - Dynamic Stretching: 10 Leg Swings each leg, 10 Arm Circles forward and backward
- - 3 Rounds of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
Recovery
- - 5-10 Minutes of Light Jog or Walk
- - Thoroughly hydrate
- - Optional: 10 Minutes of Foam Rolling
Mobility
- - Hip Flexor Stretch: 30 seconds each side
- - Shoulder Dislocates with PVC: 10 reps
- - Couch Stretch: 30 seconds each side
Coaching Advice
Target time: Finish under 15:00
How to pace: Maintain a steady pace; aim for all runs to be consistent.
How to be competitive: Aim to minimize transitions and maintain unbroken sets of gymnastics movements; look to maintain a competitive edge on the runs.
What you should feel: You should feel challenged but capable; brief moments of breathlessness during runs should give way to recovery during movements.
Coach Note
Focus on maintaining a steady pace throughout the run segments to optimize running speed. This workout incorporates high-skill gymnastics to enhance upper body strength and skills while complementing running performance in a mixed-modal format. It supports the current block objective by establishing a solid foundation for higher complexity in upcoming weeks and reinforcing running efficiency.