Apr 18, 2026
Hybrid Athlete
Upper Body Active Recovery
Main WOD
- - 20-minute easy jog or walk at a conversational pace
- - 5 rounds of: 10 push-ups, 10 inverted rows or TRX rows, 10 chair dips
Week 16 • Block 4 (Week 4/4) • Optional Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of light jogging or brisk walking to raise heart rate
- - 3 rounds of: 10 arm circles per direction, 10 shoulder dislocations with a band or stick, 10 scapular push-ups
Recovery
- - 5-10 minutes of light static stretching focusing on the upper body
- - Foam roll upper back, lats, and shoulders for 5 minutes
Mobility
- - 2 minutes of thread the needle stretch per side
- - 2 minutes of doorway stretch
- - 2 minutes of overhead tricep stretch
Coaching Advice
Target time: Complete all rounds in under 30:00
How to pace: Maintain a steady, conversational pace throughout the jog to promote recovery.
How to be competitive: Focus on consistency in your movements during the push-ups, rows, and dips. Try to minimize breaks and keep transitioning swiftly between exercises.
What you should feel: You should feel relaxed and loose during the jog, with your muscles starting to recover. Afterward, expect a mild muscle soreness easing without fatigue.
Coach Note
The goal for today is to keep the intensity low to facilitate the adaptation from the upper body strength block. This session should feel easy, allowing the body to recover while still engaging the upper body lightly through bodyweight movements. Emphasize smooth transitions and controlled movements to maintain an active recovery state.