May 3, 2026
Everyday Athlete
Rest and Recovery Day
Main WOD
Week 18 • Block 5 (Week 2/4) • Rest Day
This Week's Focus
Classic Conditioning
Warm-Up
- - 5 minutes of light cardio (jogging, cycling, or elliptical)
- - Dynamic stretching focusing on hips, shoulders, and back
Recovery
- - Foam roll major muscle groups (quads, hamstrings, calves, back) for 10-15 minutes
- - Gentle yoga or stretching, prioritize deep breathing
Mobility
- - Hip openers: 5 minutes
- - Shoulder dislocates with PVC pipe or band: 5 minutes
- - Cat-Cow stretches: 5 minutes
Coaching Advice
Target time: Focus on spending at least 30-40 minutes on recovery and mobility work.
How to pace: Use this rest day to allow your body to recover and prepare for the upcoming training. Focus on breathing and relaxing.
How to be competitive: While it's a rest day, aiming for smoother transitions and quality in your stretches can keep you in a competitive mindset.
What you should feel: You should feel relaxed and rejuvenated through your recovery movements. Post-session, expect to feel less tension in your muscles.
Coach Note
This rest day is vital for adaptation and recovery from previous efforts. Engaging in mobility and recovery work will prepare your body for the next block of training in a sustainable manner.