Jun 20, 2026
No Equipment Athlete
Low-Intensity Recovery Flow
Main WOD
- - 30 second jog
- - 30 seconds of high knees
- - 30 seconds of butt kicks
- - 1 minute of walking lunges
- - 1 minute standing calf raises
Week 25 • Block 7 (Week 1/4) • Optional Day
This Week's Focus
Jumping/Stiffness
Warm-Up
- - 5 minutes light jogging or brisk walking
- - Dynamic stretches focusing on legs and hips
- - 10 air squats at a slow pace
- - 5-10 jumping jacks with emphasis on soft landing
Recovery
Mobility
- - 3 minutes on the floor or wall for hip flexor stretch
- - 2 minutes of seated forward bend
- - 1 minute of table top position with cat-cow flows
Coaching Advice
Target time: Finish under 10:00
How to pace: Keep it steady and controlled, allowing your body to recover while still moving. Aim for a conversational pace.
How to be competitive: If aiming for a competitive feel, slightly increase your pace on the jogging and high knees to push your limits, but maintain control and avoid fatigue.
What you should feel: During the workout, expect a light burn in your legs and a gentle sweat. Post-workout, you should feel relaxed and refreshed, not fatigued.
Coach Note
This workout emphasizes low-intensity movement to actively recover while supporting the jumping and stiffness adaptation. The pacing should be deliberate to ensure recovery, with a focus on good movement patterns to enhance flexibility and mobility.