Apr 5, 2026
Hybrid Athlete
Active Recovery and Mobility Day
Main WOD
Week 14 • Block 4 (Week 2/4) • Rest Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5-10 minutes of light jogging or brisk walking
- - Dynamic stretches: arm circles, leg swings, torso twists
- - Foam roll upper body (pecs, upper back, shoulders) for 5 minutes
Recovery
- - Light walking or cycling for 10-15 minutes to promote circulation
- - Hydration: Drink plenty of water post-activity
- - Gentle static stretching focusing on shoulders, chest, and back
Mobility
- - Seated shoulder dislocates with a resistance band (3 sets of 10)
- - Cat-Cow stretch (5 sets of 10, focusing on breath)
- - Thread the needle stretch to open up the shoulders (3 sets of 30 seconds per side)
- - Wall angels for scapular mobility (5 sets of 10)
Coaching Advice
Target time: Complete all recovery and mobility activities in 30:00
How to pace: Maintain a steady pace during warm-up and recovery activities, focusing on breathing and relaxation.
How to be competitive: Focus on quality of movements rather than speed to allow recovery while still engaging muscles.
What you should feel: You should feel relaxed and rejuvenated, with improved range of motion in the upper body after the mobility work.
Coach Note
Today is focused on active recovery to help your body recuperate from the previous training while improving mobility. Engaging in light aerobic activity and dedicated mobility work will enhance performance in future strength sessions and support the current block goal of building upper body strength.