Jun 28, 2026
RX Performance Athlete
Active Recovery and Mobility
Main WOD
- - Foam rolling major muscle groups (quads, hamstrings, calves, back) for 10-15 minutes
- - Mobility work: 3 rounds of 30 seconds each: Couch stretch on both sides, Pigeon pose on both sides, Overhead arm stretch
Week 26 • Block 7 (Week 2/4) • Rest Day
This Week's Focus
Running Speed
Warm-Up
- - 5-10 minutes light jog or brisk walk to raise heart rate
- - Dynamic stretches focusing on hip flexors, hamstrings, and quads for 5 minutes
Recovery
- - Hydrate with water or electrolyte drink
- - 5-10 minutes of light yoga or deep breathing exercises
- - Gentle static stretching holding each pose for 30 seconds
Mobility
- - Spend 10 minutes in a deep squat position
- - Use a wall or resistance band to aid in shoulder dislocates for 5 minutes
Coaching Advice
Target time: Complete all mobility and recovery activities in 40:00.
How to pace: Focus on a controlled and relaxed pace throughout the recovery movements.
How to be competitive: Engage in the mobility and recovery work with intention, knowing that being diligent in this recovery phase will enhance your performance in future sessions.
What you should feel: You should feel a sense of release and relaxation across your muscles and joints both during the session and afterward, with reduced tightness.
Coach Note
This recovery and mobility session supports the current block objective of improving running speed by allowing your muscles and joints to recover properly. Maintaining flexibility and mobility is crucial for optimal performance and injury prevention in high-load mixed-modal training.