Apr 5, 2026
No Equipment Athlete
Rest and Recovery Guidance
Main WOD
Week 14 • Block 4 (Week 2/4) • Rest Day
This Week's Focus
Core Strength
Warm-Up
- - 5 minutes of light walking to elevate heart rate
- - Dynamic stretches focusing on hips, shoulders, and spine mobility
Recovery
Mobility
- - Hip openers (5 minutes), 10 reps per side
- - Thoracic spine rotations (5 minutes), 10 reps per side
- - Cat-Cow stretches (5 minutes), 10 repetitions
Coaching Advice
Target time: Complete all recovery and mobility routines within 30:00.
How to pace: Focus on a steady pace during mobility and recovery work, avoiding any rush.
How to be competitive: Engage with the movements mindfully to optimize range of motion, aim to hold stretches for a little longer than usual.
What you should feel: You should feel a sense of relaxation and relief in muscular tension; after the session, aim for a reset feeling, ready for the next day's intensity.
Coach Note
This rest day focuses on mobility and recovery to aid in core strength and performance for the upcoming workouts. Maintaining fluidity and ease of movement is essential as we build into more intense sessions over the next week.