May 17, 2026
Everyday Athlete
Rest Day Recovery Protocol
Main WOD
Week 20 • Block 5 (Week 4/4) • Rest Day
This Week's Focus
Classic Conditioning
Warm-Up
- - Gentle neck circles (1 minute)
- - Shoulder rolls (1 minute)
- - Cat-cow stretches (2 minutes)
- - Standing toe touches (2 minutes)
- - Deep breathing exercises (3 minutes)
Recovery
- - Foam rolling: quads, hamstrings, calves (10 minutes total)
- - Static stretching: focus on hips, shoulders, back (10 minutes total)
- - Hydrate with electrolytes or coconut water (take regular sips)
Mobility
- - Hip openers: 1-minute hold each side (2 sets)
- - Seated forward fold: hold for 3 minutes
- - Lying spinal twist: hold for 2 minutes each side
Coaching Advice
Target time: Spend a total of 30 minutes on mobility and recovery.
How to pace: Focus on slow, controlled movements and breathing.
How to be competitive: If you want to compete, aim to maximize your stretch time and maintain posture in each stretch.
What you should feel: You should feel relaxed and a bit of tension in tight muscles, but no pain during these movements.
Coach Note
Today focuses on recovery and mobility to aid in muscle repair and maintain flexibility. This aligns with the Classic Conditioning block objective by enhancing athletic performance through improved movement quality and mobility. Ensure to hydrate adequately during the recovery process.