May 3, 2026
RX Performance Athlete
Full Rest and Recovery Day
Main WOD
Week 18 • Block 5 (Week 2/4) • Rest Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5-10 minutes of light cardio (jogging, cycling)
- - Dynamic stretches focusing on hip and shoulder mobility
- - Activation exercises: glute bridges, band pull-aparts
Recovery
- - Foam rolling for major muscle groups: quads, hamstrings, upper back
- - Breath work: 5 minutes focusing on deep belly breathing
- - Hydration: Consume electrolytes, drink at least 500ml of water
Mobility
- - 10 minutes of yoga or static stretching focusing on hips, shoulders, and calves
- - Use a lacrosse ball to release tension in the foot and calf muscles
Coaching Advice
Target time: Complete all 15 minutes of mobility and recovery without strain.
How to pace: Focus on maintaining a relaxed pace throughout mobility and recovery efforts.
How to be competitive: Use this time to assess what mobility areas feel tight and prioritize those for future sessions.
What you should feel: You should feel relaxed and loose after the session, with a decrease in muscle tension and improved range of motion.
Coach Note
This is a full rest day aimed at recovery and mobility, directly supporting the mixed modal pacing focus of the current block. It's imperative to allow your body to recover fully to maintain high performance in subsequent sessions. Ensure hydration and proper nutrition to support recovery. No strenuous activities today, just gentle movement and stretching.