May 24, 2026
No Equipment Athlete
Active Recovery and Mobility Session
Main WOD
Week 21 • Block 6 (Week 1/4) • Rest Day
This Week's Focus
Running Economy
Warm-Up
- - 5 minutes of light walking or jogging to promote blood flow
- - Dynamic stretching focusing on major muscle groups for 5 minutes
Recovery
- - Foam rolling on major muscle groups (quads, hamstrings, calves, back) for 10 minutes
- - Hydration: Ensure to drink water or electrolyte drink to aid recovery
Mobility
- - Static stretching for major muscle groups: Hold each stretch for 30 seconds (hamstring stretch, quad stretch, calf stretch, hip flexor stretch)
- - Focus on deep breathing to enhance relaxation during stretches
Coaching Advice
Target time: N/A
How to pace: Focus on slow and controlled movements during stretches and recovery activities to promote relaxation.
How to be competitive: Engage in gentle movements while paying close attention to muscle tightness and areas needing more attention.
What you should feel: Participants should feel a gradual release from any muscle tightness, resulting in an overall state of relaxation and readiness for upcoming workouts.
Coach Note
Today’s focus is recovery and mobility to support running economy developments. Relaxation and flexibility work will prepare your body for more intense running sessions later in the week.