May 17, 2026
RX Performance Athlete
Active Recovery & Mobility Session
Main WOD
Week 20 • Block 5 (Week 4/4) • Rest Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of light jogging or cycling
- - Dynamic stretches including leg swings and arm circles
- - 5 minutes of foam rolling focusing on major muscle groups
Recovery
- - Hydration focus - aim for 500ml of water throughout the day
- - 10-15 minutes of light yoga or stretching after the workout
Mobility
- - 15 minutes of targeted mobility work on hips, shoulders, and thoracic spine - focusing on deep stretches and mindful breathing
- - Incorporate banded distractions for hips and shoulder joint mobility
Coaching Advice
Target time: Complete all movements by End of Day.
How to pace: Take this day at your own pace, focusing on recovery and mobility rather than intensity.
How to be competitive: Focus on maintaining good form and deep stretching; no need to rush through the movements.
What you should feel: You should feel relaxed and rejuvenated, with any soreness from previous workouts alleviating by the end of the day.
Coach Note
This active recovery session is crucial for allowing your body to recuperate after a series of high-intensity workouts. Engaging in mobility and light movements supports recovery while maintaining movement patterns as we conclude this test cycle. Focus on engaging the areas that may feel tight or fatigued to enhance flexibility and recovery.