Apr 26, 2026
No Equipment Athlete
Active Recovery and Mobility Session
Main WOD
Week 17 • Block 5 (Week 1/4) • Rest Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 10-minute brisk walk or light jog to increase heart rate and blood flow
- - Dynamic stretching: 5-10 minutes focusing on hip circles, arm swings, and torso twists
Recovery
- - Foam rolling or massage for 15 minutes focusing on major muscle groups used in recent workouts
- - Static stretching for key muscle groups: quads, hamstrings, calves, shoulders, and back, holding each stretch for 30 seconds
Mobility
- - Hip openers: 2 sets of 10 reps per side
- - Torso rotations: 2 sets of 10 reps per side
- - Downward dog to cobra stretch flow: 3 rounds of 5 breaths each position
Coaching Advice
Target time: Complete all recovery and mobility activities within 45:00.
How to pace: Focus on maintaining a relaxed pace during recovery activities, ensuring you allow your body to recuperate.
How to be competitive: Use this time to visualize your upcoming workouts and think about areas to improve; reflect on past performances.
What you should feel: You should feel relaxed and rejuvenated, with increased flexibility and reduced muscle tension post-session.
Coach Note
This session is intended to support recovery and improve mobility following a hard training block. Pay close attention to how your body feels during each exercise, and adjust where necessary to avoid discomfort. Incorporate breathing to aid relaxation and ensure adequate recovery for future workouts.