May 24, 2026
RX Performance Athlete
Active Recovery & Mobility
Main WOD
Week 21 • Block 6 (Week 1/4) • Rest Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 10 minutes of light cardio (row or bike)
- - 5 minutes of dynamic upper body stretches (arm circles, shoulder rolls)
- - 3 rounds of 10 band pull-aparts and 10 dislocates with a PVC pipe
Recovery
Mobility
- - 15 minutes of static stretching focusing on upper body (chest, shoulders, triceps)
- - 2 sets of 5 minutes each on a wall facing stretch for pecs
- - Seated forward fold for hamstring and lower back release
Coaching Advice
Target time: Maintain a steady effort throughout the 30-minutes.
How to pace: Maintain a steady, relaxed pace throughout your recovery activities; focus on breathing.
How to be competitive: Prioritize flexibility and mobility; any tightness should be actively worked out each minute.
What you should feel: You should feel relaxed and your muscles should loosen up; aim for a gentle stretch without pain.
Coach Note
This active recovery session focuses on upper body mobility and relaxation, crucial for recovery during a high-load strength block. The emphasis on gentle movements and dynamic stretches will help alleviate stiffness and prepare the athlete for the upcoming training intensities. Emphasizing relaxation and mobility aligns with the overall block focus.