May 17, 2026
No Equipment Athlete
Mobility and Recovery Day
Main WOD
Week 20 • Block 5 (Week 4/4) • Rest Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5-minute brisk walk or light jog to raise heart rate
- - Dynamic stretches: arm circles, leg swings, high knees for 5 minutes
Recovery
- - Foam rolling or self-myofascial release for 15-20 minutes focusing on sore muscle groups
- - Gentle yoga or stretching routine for 10-15 minutes
Mobility
- - Hip openers: 30 seconds per side
- - Shoulder dislocates with a towel or band for 2 sets of 10 reps
- - Ankle mobility drills for 5 minutes
Coaching Advice
Target time: Complete all mobility and recovery activities in 30 minutes
How to pace: Take this day to fully recover and listen to your body. Avoid pushing too hard.
How to be competitive: Focus on enhancing your mobility and flexibility today; it’s essential for your performance in the upcoming tests.
What you should feel: You should feel relaxed and rejuvenated; the goal is to relieve tension and improve your range of motion.
Coach Note
This day is meant to prioritize injury prevention and recovery ahead of upcoming testing days. Focusing on mobility will improve your performance capacity in mixed conditioning movements. Prioritize relaxing deep breaths during stretches to optimize recovery.