Jun 21, 2026
No Equipment Athlete
Recovery and Mobility Flow
Main WOD
- - Cat-Cow Stretch (1 minute)
- - Child's Pose (1 minute)
- - Standing Forward Bend (1 minute)
- - Figure 4 Stretch (1 minute each leg)
- - Lying Spinal Twist (1 minute each side)
Week 25 • Block 7 (Week 1/4) • Rest Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 Minutes Easy Walk or Jog to awake the body
- - Dynamic stretches: Arm circles, Leg swings, Torso twists (10 each)
Recovery
- - Hydrate thoroughly with water or electrolyte drink
- - Foam roll major muscle groups gently for 10 minutes
Mobility
- - Ankle circles (1 minute each side)
- - Hip openers (1 minute each leg)
- - Shoulder and upper back stretch (1 minute)
Coaching Advice
Target time: Complete all movements in 30 minutes.
How to pace: Maintain a slow and controlled pace throughout all movements.
How to be competitive: Focus on maintaining perfect form while trying to get the most range of motion in each stretch.
What you should feel: Expect to feel a gentle release in tight muscles and increased flexibility; a soothing sensation rather than strain.
Coach Note
This recovery and mobility flow supports the current block's focus on jumping and stiffness by promoting flexibility and range of motion. It aids in muscle recovery and prepares the body for upcoming intensity by alleviating tension from previous workouts.