Apr 19, 2026
RX Performance Athlete
Rest Day Mobility and Recovery
Main WOD
Week 16 • Block 4 (Week 4/4) • Rest Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of light cardio (jogging, cycling, or rowing)
- - Dynamic stretches focusing on shoulders, hips, and ankles (e.g., arm circles, leg swings)
- - 2 rounds of 10 Air Squats, 10 Push-ups, 10 PVC Pass-throughs
Recovery
- - 15-20 minutes of foam rolling focusing on quads, hamstrings, glutes, and back
- - Gentle static stretching for 20-30 seconds per muscle group, focusing on areas tight from training such as hip flexors, shoulders, and thoracic spine
Mobility
- - 10 minutes of ankle mobility exercises (e.g., ankle circles and dorsiflexion stretches)
- - 5 minutes of shoulder band dislocates
- - Seated forward fold for hamstring and lower back release (hold for 1 minute)
Coaching Advice
Target time: Complete all mobility and recovery tasks in under 45:00
How to pace: Focus on relaxing and allowing your body to recover; this is not a time to push intensity.
How to be competitive: Use this day to strategize your upcoming lifting and actively visualize your lifts and positioning; maintain mental sharpness.
What you should feel: You should feel relaxed and rejuvenated throughout the session, with any tension gradually melting away.
Coach Note
This rest day is crucial for replenishing muscles and preventing injury after the demanding Olympic lifting block. The focus is on enhancing flexibility and promoting blood flow to support upcoming performance goals without adding stress on the body.