Apr 12, 2026
Hybrid Athlete
Full Body Recovery and Mobility
Main WOD
Week 15 • Block 4 (Week 3/4) • Rest Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10 minutes of light jogging or brisk walking to raise heart rate
- - 5 minutes of dynamic stretches focusing on upper body and shoulders
- - 2 rounds of: 30 seconds arm circles, 30 seconds torso twists
Recovery
- - Foam roll upper body for 10 minutes, focusing on chest, back, and shoulders
- - Deep breathing exercises for 5 minutes to promote relaxation
Mobility
- - Hold each stretch for 30 seconds: wall angels, doorway stretch (chest), seated forward bend
- - Perform thoracic spine rotations on a foam roller for 1 minute each side
Coaching Advice
Target time: Complete all mobility and recovery activities within 40 minutes.
How to pace: Focus on slow and controlled movements during mobility; allow the body to relax and recover.
How to be competitive: While today is for recovery, listen to your body’s need to maintain fluidity in movements without pushing too hard.
What you should feel: You should feel a gentle release in muscle tension and increased range of motion throughout stretches; afterwards, you should feel relaxed and rejuvenated.
Coach Note
This rest day focuses on mobility and active recovery to support upper body strength building. Engaging in these activities helps to promote blood flow, reduce muscle tightness, and enhance recovery, ensuring optimal performance for future strength work.