May 24, 2026
Hybrid Athlete
Full Rest Day with Mobility and Recovery
Main WOD
Week 21 • Block 6 (Week 1/4) • Rest Day
This Week's Focus
Long Tempo
Warm-Up
- - Dynamic stretching focusing on major muscle groups (5-10 minutes)
- - Foam rolling on back, quads, and calves (5 minutes)
- - Light jogging or brisk walking (5 minutes)
Recovery
- - Hydrate adequately throughout the day
- - Eat a balanced meal rich in protein and complex carbohydrates
- - Consider gentle yoga or stretching in the evening
Mobility
- - Hip flexor stretches (hold each side for 30 seconds)
- - Thoracic spine rotations (10 reps each side)
- - Calf stretches against the wall (hold each side for 30 seconds)
- - Child's pose for lower back relief (hold for 1 minute)
Coaching Advice
Target time: Complete all mobility stretches within 15:00
How to pace: Focus on maintaining a relaxed and steady pace during mobility
How to be competitive: Use this day to reflect and plan your next training session to ensure recovery enhances performance
What you should feel: You should feel relaxed during the mobility sessions – light muscle engagement but no strain
Coach Note
Today is dedicated to recovery and mobility enhancement to support the long tempo focus of this block. Ensuring full recovery is crucial before moving into more demanding workouts. Focus on consolidating your efforts and easing any muscle tension.