Jun 7, 2026
RX Performance Athlete
Upper Body Recovery and Mobility
Main WOD
Week 23 • Block 6 (Week 3/4) • Rest Day
This Week's Focus
Upper Body Strength
Warm-Up
- - 5 minutes of light shoulder circles
- - 5 minutes of dynamic stretches focusing on the chest and shoulders
- - 2 rounds of 10 band pull-aparts and 10 arm swings
Recovery
- - 15 minutes of foam rolling on upper back and shoulders
- - Use lacrosse ball for trigger point work on chest and upper traps
- - Apply ice or heat pack to shoulders if needed
Mobility
- - 5-10 minutes of wall slides
- - Hold a door frame stretch for 1-2 minutes on each side
- - 15 minutes of yoga poses focusing on cow face and thread the needle
Coaching Advice
Target time: Spend at least 20 minutes on active recovery and mobility.
How to pace: Focus on maintaining a slow and steady pace throughout recovery movements; no rush.
How to be competitive: Use this time to visualize your upper body performance; consider how mobility translates to strength and skill in your next workouts.
What you should feel: You should feel relaxed and rejuvenated in your upper body; the goal is to eliminate tightness and promote recovery.
Coach Note
This session emphasizes active recovery and mobility to support your upper body strength building. Focus on releasing tension and enhancing flexibility, which is essential for preventing injuries and improving performance as you progress in this block.