Jun 14, 2026
RX Performance Athlete
Full Body Recovery & Mobility Day
Main WOD
Week 24 • Block 6 (Week 4/4) • Rest Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5-10 minutes of light rowing or cycling to increase heart rate
- - Dynamic stretches focusing on shoulders and upper body (arm circles, shoulder dislocates with a band)
Recovery
- - Foam rolling (5 minutes focusing on upper back, shoulders, and lats)
- - Static stretching for chest and triceps (hold each stretch for 30 seconds)
Mobility
- - Thoracic spine mobility drill (10 repetitions)
- - Shoulder pass-throughs with a band (10 repetitions)
Coaching Advice
Target time: Complete all mobility and recovery sessions within 30 minutes.
How to pace: Focus on controlled movements and breath during mobility and recovery work.
How to be competitive: Seek to extend stretching positions and maintain focus on range of motion; compete with yourself to hold the stretches longer without compromising form.
What you should feel: You should feel a good release in tight areas during mobility work, and a deep sense of relaxation and relief after recovery efforts.
Coach Note
Today’s focus on recovery and mobility supports the upper body strength block by ensuring proper muscle recovery and promoting flexibility, crucial for upcoming training sessions. Maintain a steady pace in your stretches and mobility work to maximize benefits.