May 31, 2026
No Equipment Athlete
Active Recovery and Mobility
Main WOD
Week 22 • Block 6 (Week 2/4) • Rest Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes of light jogging or brisk walking to increase heart rate
- - Dynamic stretches: leg swings, arm circles, and torso twists (5 minutes)
Recovery
- - Foam rolling or self-myofascial release for major muscle groups (10 minutes)
- - Light walking to promote blood flow (5-10 minutes)
Mobility
- - Static stretches targeting hamstrings, quadriceps, calves, and hip flexors (hold each for 30 seconds)
- - Ankle and wrist mobility exercises (5 minutes)
Coaching Advice
Target time: Complete all recovery and mobility within 30:00.
How to pace: Focus on all movements at a low intensity, keeping your breath steady and relaxed.
How to be competitive: While today is a rest day, maintain a light pace on recovery walks to keep the body engaged without overexerting yourself.
What you should feel: You should feel relaxed and calm throughout the recovery work, with a sense of relief in your muscles by the end of the session.
Coach Note
This session emphasizes recovery and mobility to facilitate muscle repair and enhance running economy for future workouts. Engaging in light movements today will help flush out lactic acid and improve flexibility, preparing you for the upcoming challenging sessions in this block.