May 3, 2026
Hybrid Athlete
Rest and Recovery Day
Main WOD
Week 18 • Block 5 (Week 2/4) • Rest Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 minutes of dynamic stretching focusing on hips and shoulders
- - Light jog or walk for 10 minutes to increase blood flow
Recovery
- - Hydrate with electrolytes and water
- - Foam roll major muscle groups for 10-15 minutes
- - Consider a light walk or easy bike ride for 20 minutes
Mobility
- - Hip flexor stretch - 2 minutes each side
- - Child's pose - hold for 2 minutes
- - Pigeon pose - hold for 2 minutes each side
- - Thoracic rotation stretch - 1 minute each side
Coaching Advice
Target time: N/A
How to pace: Focus on maintaining a slow and steady pace during any light activity to encourage recovery
How to be competitive: While today is a rest day, ensure you listen to your body and manage any tightness or discomfort effectively.
What you should feel: You should feel relaxed and refreshed; after mobility work, your muscles should feel looser and more stable.
Coach Note
This recovery and mobility session supports your overall training goals by allowing your body to heal and repair after a week of hard work. Maintaining flexibility and mobility is essential for performance and injury prevention.