Jun 7, 2026
Hybrid Athlete
Full Recovery Day: Mobility and Relaxation
Main WOD
- - Foam Roll calves for 2 minutes each side
- - Foam Roll quadriceps for 2 minutes each side
- - Foam Roll glutes for 2 minutes each side
- - Deep Stretching for hip flexors (hold for 1 minute each side)
- - Deep Stretching for hamstrings (hold for 1 minute each side)
- - Deep Stretching for shoulders (hold for 1 minute each side)
Week 23 • Block 6 (Week 3/4) • Rest Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 minutes of light jogging or walking to increase heart rate
- - Dynamic stretches focusing on hip flexors, hamstrings, and shoulders (10 reps each)
- - Easy 5-minute rowing to activate upper body muscles
Recovery
- - Hydrate well with electrolyte drink
- - Take a short 10-15 minute nap or rest
- - Use a relaxation technique, like deep breathing or meditation, for 5 minutes
Mobility
- - Ankle mobility drills - 10 reps each foot
- - Hip opener stretches - hold for 1 minute each
- - Thoracic spine rotation - 10 reps each side
Coaching Advice
Target time: Complete all mobility and recovery tasks within 30:00.
How to pace: Focus on relaxation throughout all recovery and mobility work.
How to be competitive: Aim to maintain longer durations in deep stretching and foam rolling to improve flexibility and recovery aspects.
What you should feel: You should feel restored and limber after this session, with reduced muscle tension and a sense of readiness for upcoming workouts.
Coach Note
This full rest day is designed to allow your body to recover from the long tempo efforts while improving flexibility and reducing muscle soreness. The emphasis on mobility and foam rolling aids in muscle recovery and prepares you mentally and physically for the next training units. Stay hydrated and listen to your body throughout the recovery process.