May 3, 2026
No Equipment Athlete
Active Mobility & Recovery Day
Main WOD
Week 18 • Block 5 (Week 2/4) • Rest Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of dynamic stretching (arm circles, leg swings)
- - 3 minutes of light jogging or brisk walking
- - 10 bodyweight squats
Recovery
- - 10 minutes of static stretching focusing on major muscle groups (hamstrings, quads, shoulders)
- - 5 minutes of deep breathing exercises
- - Foam rolling or self-myofascial release on sore areas
Mobility
- - 15 minutes of yoga or guided mobility routine emphasizing hip openers and thoracic spine extension
- - 3 minutes of child's pose
- - 2 minutes of deep lunges to stretch hip flexors
Coaching Advice
Target time: Complete all recovery and mobility tasks in 30:00
How to pace: Focus on controlled, steady breathing throughout each mobility movement.
How to be competitive: Aim to deepen each stretch slightly more than normal; be mindful of body signals during recovery.
What you should feel: Experience gradual relaxation and relief of tension during mobility work, feeling lighter and more flexible.
Coach Note
This day focuses solely on recovery and mobility to support muscle repair and flexibility for the following training sessions. Ensure you listen to your body and modify stretches as needed to avoid any discomfort.