4.17.13 ARWOD

For those new readers of the blog, ARWOD = Active Recovery Workout Of the Day


  • 20-30 minutes of cardio (optional)
  • 15-20 minutes of foam rolling
  • 20-40 minutes of Broga

If you’re just starting to check this blog out, get used to seeing this recovery workout. Old Faithful, as I like to call her, never fails to help me get rid of any lingering soreness.

Depending on how you feel, you can opt for some light to moderate cardio. Basically anything that gets your heart rate up will suffice including but not limited to: yogging, biking, swimming, running stairs while swinging a sledgehammer, running after random people on the street while swinging a sledgehammer, running away from the police while swinging a sledgehammer.

Do about 30-50 rolls on each muscle group using the foam roller. This is going to hurt considerably in some areas, and you’re going to want to stop. Don’t. Instead, repeat the following #SwoleFIT mantra in your head: “Please sir, I want some more.”

Broccoli + Yoga = Broga. This is not only delicious but also helps relieves tension in the muscles. My go-to broga routine is the 20 minute one on the “Simply Yoga” app combined with a single head of raw broccoli, which is fairly basic but still does the job.


  • This is the geyser Old Faithful below after doing some foam rolling.

4 comments on “4.17.13 ARWOD

    • So it depends what kind of strength work. Thursday is dynamic + volume for shoulders, traps, legs, abs. Friday is strength + circuit for chest, back, biceps, triceps. Generally I’ve found that using this day as an active recovery day yields more gains in the long term. Rest does a body good!

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