May 2, 2026
RX Performance Athlete
Active Recovery Mixed Modal Session
Main WOD
- - 500m row
- - 15 wall balls (20/14 lbs)
- - 5 strict pull-ups
- - 200m farmer's carry (53/35 lbs)
Week 18 • Block 5 (Week 2/4) • Optional Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of light jogging or rowing
- - Dynamic stretches focusing on hips and shoulders
- - 3 rounds of: 10 air squats, 5 push-ups, 10 lunges (5 per leg)
Recovery
- - 5-10 minutes of light stretching focusing on major muscle groups used
- - Foam rolling for back and legs
Mobility
- - Hip flexor stretches (2 minutes per side)
- - Shoulder dislocates with a band (10-15 reps)
- - Ankle mobility stretches (2 minutes per side)
Coaching Advice
Target time: Complete all 4 rounds
How to pace: Maintain a steady, conversational pace throughout. Avoid going too hard; focus on keeping your heart rate low.
How to be competitive: Aim for continuous movement with minimal rest. Try to keep transitions quick and efficient to enhance your work capacity.
What you should feel: This workout should feel smooth and controlled. During the session, you should feel a light burn in your muscles, but it should not be exhausting. Afterward, expect to feel refreshed rather than fatigued, preparing you for the next training day.
Coach Note
Focus on maintaining a low intensity for all movements. Utilize this session to aid recovery and adapt to mixed modal pacing without overexertion. This workout supports your adaptation through aerobic capacity while preparing for higher intensity in upcoming sessions.