Apr 12, 2026
No Equipment Athlete
Core Recovery and Mobility Focus
EMOMTime Cap: 15:00
Main WOD
Week 15 • Block 4 (Week 3/4) • Rest Day
This Week's Focus
Core Strength
Warm-Up
- - Jog in place for 5 minutes to increase heart rate.
- - Dynamic stretching: Arm circles (30 seconds each direction), Leg swings (30 seconds each leg), and Hip openers (30 seconds each side).
Recovery
- - Foam roll major muscle groups for 10-15 minutes.
- - Hydrate adequately with water or electrolyte drink.
Mobility
- - Hold a seated forward fold for 1 minute.
- - Perform cat-cow stretches for 1 minute.
- - Do pigeon pose for 30 seconds on each side.
Coaching Advice
Target time: Complete all mobility exercises within 15:00
How to pace: Focus on slowing down your breath to promote recovery.
How to be competitive: To be competitive, strive to maintain deep stretches and hold poses longer than usual.
What you should feel: During this session, you should feel a gentle stretch with no pain. Post-session, you should feel relaxed and rejuvenated.
Coach Note
This session focuses on recovery and mobility, essential for core strength development. You are encouraged to listen to your body, ensuring each stretch enhances your flexibility without causing discomfort.