Apr 19, 2026
Hybrid Athlete
Upper Body Mobility and Recovery
Main WOD
- - Wall angels (3 sets of 10 reps)
- - Thread the needle stretch (3 sets of 5 reps per side)
- - Triceps overhead stretch (hold for 30 seconds per side)
- - Forearm foam rolling (2 minutes per side)
Week 16 • Block 4 (Week 4/4) • Rest Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10-minute light jog or brisk walk to increase heart rate
- - 5 minutes of shoulder circles (30 seconds forward, 30 seconds backward)
- - 5 minutes of dynamic chest openers and arm swings
Recovery
- - 5-10 minutes of foam rolling (focus on upper body areas)
- - Light stretching after each movement to aid recovery
Mobility
- - 2 minutes of thoracic spine rotational mobility
- - 5 minutes of scapular push-ups (3 sets of 10 reps)
- - 2 minutes of wrist stretches
Coaching Advice
Target time: Complete all 4 rounds.
How to pace: Maintain a steady pace during stretches; no rush.
How to be competitive: Focus on maximizing range of motion with each stretch; take the time to feel each muscle working.
What you should feel: Should feel a gentle stretch, not pain; expect to feel relaxed and rejuvenated post-session.
Coach Note
This session is designed to support upper body recovery and mobility, focusing on enhancing flexibility and reducing tension in the muscles worked during the previous sessions. Proper recovery is essential for performance gains, aiding in recovery after a demanding block of upper body strength work, allowing muscle fibers to rebuild and prepare for future challenges.