Apr 25, 2026
RX Performance Athlete
Aerobic Recovery Flow
Main WOD
- - 400m run (or row)
- - 2 minutes of jumping rope
- - 10 burpees
Week 17 • Block 5 (Week 1/4) • Optional Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes light cardio (jogging or cycling)
- - Dynamic stretches: arm circles, leg swings, and walking lunges (5 each)
- - 3 rounds of: 10 air squats, 5 push-ups, 5 ring rows
Recovery
- - 5-10 minutes of light stretching focusing on major muscle groups
- - Foam rolling for any tight areas
- - 5 minutes of light mobility work focusing on hip flexors and shoulders
Mobility
- - Thoracic spine opener (1 minute each side)
- - Pigeon stretch (1 minute each side)
- - Couch stretch (1 minute each leg)
Coaching Advice
Target time: Complete all rounds in 20:00 or under.
How to pace: Maintain a steady, conversational pace throughout each segment.
How to be competitive: Focus on maintaining a consistent heart rate and rhythm; if feeling good, challenge the last round slightly.
What you should feel: You should feel invigorated, with slightly elevated heart rates but no excessive fatigue. Expect light, warm muscles and a clear mind afterward.
Coach Note
This session provides a low-intensity aerobic workout that encourages adaptation to longer mixed-modal efforts while allowing for recovery. Aim for an easy pace to assist in muscle recovery without overexertion. This supports endurance capacity essential for upcoming mixed-modal pacing workouts.