Jun 21, 2026
Hybrid Athlete
Active Recovery & Mobility Focus
Main WOD
Week 25 • Block 7 (Week 1/4) • Rest Day
This Week's Focus
Deadlift Strength
Warm-Up
- - 5 mins light jogging or brisk walking to get the heart rate up
- - Dynamic stretches: leg swings, arm circles, torso twists (5 each direction)
- - Foam roll major muscle groups for 5-10 mins focusing on tight areas
Recovery
- - Gentle yoga or stretching routine for 15-20 minutes focusing on full body relaxation
- - Hydrate with electrolytes and water post-session
- - Consider a hot/cold contrast shower to aid recovery
Mobility
- - Hip openers: 8-10 reps per side
- - Calf stretches: hold for 30 seconds on each leg
- - Thoracic spine mobility: seated or standing, twist gently side to side for 10 reps each side
Coaching Advice
Target time: Complete all recovery and mobility routines in under 30:00
How to pace: Focus on a relaxed and controlled approach during mobility and recovery work.
How to be competitive: If aiming to be competitive, maintain a consistent rhythm during stretches and push for a small increase in range of motion.
What you should feel: Expect to feel looser and more relaxed post-session, with reduced tightness in your muscles.
Coach Note
This session serves as a full rest day, emphasizing recovery and mobility to support the strength block focus on deadlift. Active recovery helps in muscle repair and prepares the body for upcoming strength training while enhancing flexibility.