Apr 11, 2026
Everyday Athlete
Recovery Aerobic Flow
Main WOD
- - 30 minutes of light rowing at a conversational pace
- - 15 minutes of stretching - include overhead reaches, hip flexor stretches, and triceps stretches
Week 15 • Block 4 (Week 3/4) • Optional Day
This Week's Focus
Overhead Confidence
Warm-Up
- - 5 minutes of dynamic stretching focusing on shoulders and hips
- - 3 rounds of 10 PVC pass-throughs, 10 cat-cows, and 10 air squats
Recovery
- - 5-10 minutes of foam rolling focusing on lats and neck
- - Deep breathing exercises for 5 minutes
Mobility
- - 10 minutes of shoulder dislocates with a band
- - 15 minutes of couch stretch
Coaching Advice
Target time: Complete in under 50:00
How to pace: Maintain a conversational pace throughout, focusing on form and recovery.
How to be competitive: Aim to keep consistent strokes per minute on rowing; focus on maintaining a steady rhythm to maximize efficiency.
What you should feel: You should feel slight muscle engagement without strain during the work; expect to finish refreshed and rejuvenated rather than fatigued.
Coach Note
This workout is designed to support overhead confidence by incorporating low-intensity aerobic work while promoting recovery and flexibility. The emphasis on light rowing and stretching helps in muscle recovery, ensuring readiness for the upcoming strength work. Stay focused on form rather than speed to foster adaptation in overhead movements.