Jun 21, 2026
RX Performance Athlete
Full Rest Day with Mobility Focus
Main WOD
Week 25 • Block 7 (Week 1/4) • Rest Day
This Week's Focus
Running Speed
Warm-Up
- - 10 minutes light cardio (jog, bike, or row)
- - Dynamic stretches focusing on hip flexors, hamstrings, and calves
- - Activate core with planks and side planks for 2 minutes
Recovery
- - Foam roll major muscle groups for 15 minutes
- - Gentle yoga/stretching focused on lower body and back for 15 minutes
Mobility
- - Hip openers (2 minutes each side)
- - Pigeon pose (2 minutes each side)
- - Calf stretches against the wall (2 minutes each leg)
- - Shoulder dislocates with a resistance band (2 minutes)
Coaching Advice
Target time: Complete all mobility and recovery efforts in 30 minutes.
How to pace: Focus on controlled movements ensuring proper form during mobility and recovery.
How to be competitive: Utilize this time to visualize upcoming performance goals and plan specific pacing strategies for speed work.
What you should feel: Should feel relaxed and rejuvenated. Aim for a release of tension and increased range of motion.
Coach Note
Emphasizing recovery today supports running speed development by ensuring muscle tension is reduced and flexibility is optimized. It also prepares the athlete for upcoming more intense work while facilitating muscle repair and growth.