May 10, 2026
No Equipment Athlete
Active Recovery & Mobility Focus
Main WOD
Week 19 • Block 5 (Week 3/4) • Rest Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5-minute brisk walk or light jog to increase heart rate
- - Dynamic stretches: arm circles, leg swings, and torso twists for 5 minutes
Recovery
- - Foam rolling or self-myofascial release for major muscle groups (10-15 minutes)
- - Gentle yoga poses such as Child's Pose, Downward Dog, and Cat-Cow for 10 minutes
Mobility
- - Hip openers: seated butterfly stretch and standing hip flexor stretch (2 minutes each side)
- - Shoulder mobility: wall angels and doorway stretch (2 minutes each side)
Coaching Advice
Target time: Complete all mobility and recovery tasks in approximately 30 minutes
How to pace: Focus on maintaining a relaxed and controlled pace during your recovery activities.
How to be competitive: While it's a rest day, still prioritize form and technique during mobility work to enhance flexibility.
What you should feel: You should feel relaxed and rejuvenated at the end of the session, with decreased tension in tight areas.
Coach Note
This active recovery day is essential for muscle recovery and mobility improvement, supporting performance during the upcoming training sessions in this mixed conditioning block. Prioritize relaxation and breathing throughout.