Apr 26, 2026
RX Performance Athlete
Active Recovery and Mobility Focus
Main WOD
- - Foam rolling on quads, hamstrings, and back
- - Static stretching for the psoas, glutes, and shoulders
- - Use a resistance band for shoulder mobility drills
Week 17 • Block 5 (Week 1/4) • Rest Day
This Week's Focus
Mixed Modal Pacing
Warm-Up
- - 5 minutes of light rowing or biking to increase heart rate
- - Dynamic stretches focusing on hips, shoulders, and core (leg swings, arm circles)
- - Joint mobility exercises for the spine and ankles
Recovery
Mobility
Coaching Advice
Target time: Complete all mobility and recovery activities within 60 minutes.
How to pace: Maintain a steady and controlled pace; focus on intentional movement and breath.
How to be competitive: Use this recovery to address any tight areas and ensure you're fully prepared for upcoming high-load sessions. Concentrate on breathing through stretches.
What you should feel: You should feel relaxed and rejuvenated during this active recovery. Expect a gentle and calming sensation as you focus on releasing tension in your muscles and improving your range of motion.
Coach Note
This session focuses on active recovery to promote muscle healing and mobility improvements, essential for the current block's mixed-modal pacing objective. It allows athletes to recover effectively while still engaging the body in a non-strenuous manner, helping to facilitate ongoing training progress without overtraining.