4.3.13 ARWOD

Active Recovery 

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of Yoga (I usually do the 20 minute routine on the “Simply Yoga” app for iPhone)

Active recovery days will pretty much always be the same: Yoga on Wednesdays, foam rolling on Saturdays. The cardio, as noted above, is optional and should be pretty easy. Yoga is the crucial element of today’s recovery.

To reiterate, yoga’s benefits include “faster recovery, greater flexibility, and increased strength.” This is pretty much the golden trifecta of what we try to achieve during an ARWOD.


  • If you haven’t tried meditation before, I highly recommend you do. It’s a great way to empty those wandering thoughts from your mind and gain some clarity. Here’s a guided meditation that’s pretty simple to start with:

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