May 10, 2026
RX Performance Athlete
Active Recovery and Mobility Focus
Main WOD
Week 19 • Block 5 (Week 3/4) • Rest Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes light stationary bike or brisk walk
- - Dynamic stretching: leg swings, arm circles for 5 minutes
- - 3 rounds of 10 cat-cow stretches and 10 shoulder dislocates with a band
Recovery
Mobility
- - Ankle mobility drills: 5 minutes each ankle
- - Hip openers: 2 minutes per leg
- - Thoracic spine rotations: 5 minutes
Coaching Advice
Target time: Complete all mobility and recovery routines within 40:00
How to pace: Use this time to focus on deep breathing and slow movements; aim for a calming pace throughout the mobility routines.
How to be competitive: While this is a recovery day, focus on maintaining quality movement in all mobility drills, ensuring full range is achieved. This will help keep your body ready for harder efforts ahead.
What you should feel: You should feel relaxed, loose, and rejuvenated after this session. It may be challenging initially, but should turn calming as you progress.
Coach Note
Today’s session is focused on recovery, allowing your body to heal and prepare for the upcoming high-intensity workouts. This supports the current mixed modal pacing block by ensuring mobility and flexibility are maximized, reducing the risk of injuries and improving overall performance capabilities.