Jun 7, 2026
No Equipment Athlete
Full Rest Day Guidance
Main WOD
Week 23 • Block 6 (Week 3/4) • Rest Day
This Week's Focus
Running Economy
Warm-Up
- - Take a 10-minute brisk walk
- - Perform dynamic stretches focusing on the legs and hips for 5 minutes
Recovery
- - Engage in a 20-minute light stretching session focusing on the whole body
- - Use a foam roller or massage ball on sore muscle areas for 10 minutes if needed
Mobility
- - Spend 15 minutes on mobility drills like hip circles, ankle rolls, and thoracic spine rotations
- - Hold each stretch for at least 30 seconds, focusing on breathing and relaxation
Coaching Advice
Target time: N/A
How to pace: Ensure energy is conserved for recovery, avoid intense movements.
How to be competitive: Focus on maintaining a consistent pace in your recovery efforts, aiming to stay calm and controlled.
What you should feel: You should feel relaxed and rejuvenated during the mobility and recovery sessions, with a sensation of lightness in your body by the end.
Coach Note
This rest day is crucial to support the current block's focus on running economy. The workouts earlier in the week were likely intense, and today allows your body to recover fully—ensuring optimal performance in future sessions. Maintaining mobility and gentle recovery helps in keeping your body in good condition while avoiding stiffness or injury.