May 31, 2026
Hybrid Athlete
Full Recovery Day - Mobility and Recovery Focus
Main WOD
Week 22 • Block 6 (Week 2/4) • Rest Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 minutes of light jogging or brisk walking to elevate heart rate
- - Dynamic stretches: 10 leg swings (front to back and side to side) per leg, 10 arm circles forward and backward
Recovery
- - 10 minutes of foam rolling targeting quads, hamstrings, calves, and back
- - Static stretching: Hold each stretch for at least 30 seconds focusing on major muscle groups used in running
Mobility
- - Hip openers: 10 slow repetitions per leg
- - Ankle circles: 10 clockwise and 10 counterclockwise per ankle
- - Thoracic spine rotations: 10 slow rotations to each side
Coaching Advice
Target time: Complete all mobility and recovery work within 30:00.
How to pace: Maintain a relaxed pace during warm-up and mobility, focusing on breath and range of motion.
How to be competitive: While there is no competitive aspect to recovery, consider how maintaining mobility can positively impact overall performance in upcoming workouts.
What you should feel: You should feel loose and rejuvenated during mobility exercises; post-session, aim for a lightness in your limbs and a calm mind.
Coach Note
This full rest day is designed to aid recovery and improve mobility, aligning with the block's focus on long tempo work. Proper recovery today will enhance performance in future strength and endurance sessions.