Jun 28, 2026
Hybrid Athlete
Active Recovery and Mobility Rest Day
Main WOD
Week 26 • Block 7 (Week 2/4) • Rest Day
This Week's Focus
Deadlift Strength
Warm-Up
- - Gentle walking or light jogging for 10 minutes
- - Dynamic stretches focusing on hip flexors and hamstrings for 5 minutes
Recovery
- - Foam rolling major muscle groups (quads, hamstrings, calves, back) for 10-15 minutes
- - Gentle static stretching for 10-15 minutes
Mobility
- - Hip openers (pigeon pose, figure four stretch) for 2-3 minutes per side
- - Thoracic spine mobility (cat-cow stretch) for 5 minutes
- - Ankle and calf stretches against a wall for 5 minutes
Coaching Advice
Target time: N/A
How to pace: Focus on maintaining a relaxed and controlled pace during recovery activities, avoiding any strain.
How to be competitive: While this day is for recovery, aim to perform your mobility and recovery routines with precision to enhance your overall performance.
What you should feel: You should feel a sense of relaxation and relief in the muscles, with a gradual decrease in tension throughout the recovery processes.
Coach Note
This is a full rest day to aid recovery and prepare for the upcoming workload. Focus on gentle activity to promote blood flow and recovery while incorporating mobility work to maintain range of motion. This supports the current block objective of building deadlift strength by ensuring your muscles are well-recovered and ready for the intensity in the next sessions.