Apr 12, 2026
RX Performance Athlete
Active Recovery & Mobility Session
Main WOD
Week 15 • Block 4 (Week 3/4) • Rest Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of light cardio (rowing or cycling)
- - Dynamic stretches focusing on hip and shoulder mobility
- - 3-5 minutes of PVC pipe pass-throughs for shoulder health
Recovery
Mobility
Coaching Advice
Target time: Complete all mobility and recovery activities within 30:00.
How to pace: Focus on maintaining a steady, relaxed pace during recovery sequences; avoid rushing through stretches.
How to be competitive: Maximize the effectiveness of each recovery and mobility element by holding positions longer to improve flexibility and relieve tension; prioritize quality over speed.
What you should feel: You should feel a deep sense of relaxation during stretching; post-session energy should feel replenished and muscles looser without any soreness.
Coach Note
This session focuses on active recovery, promoting effective recovery strategies while also working on mobility. The aim is to support the current block objective of Olympic lifting by ensuring the athlete's range of motion is optimal and muscle soreness is minimized, thus enabling them to perform at their best during intensive training sessions.