Fitness
Active Recovery Metcon Lite
Active recovery metcon lite uses easy movement after hard WODs—low load and zone 1–2 effort to flush soreness without another redline metcon.
Active recovery metcon lite is a short, low-load conditioning session—easy bike, light rowing, bodyweight circuits at conversational pace—on the day after heavy thrusters, wall balls, or gymnastics WODs. It promotes blood flow without another glycolytic redline.
Avoid RX benchmarks, barbell cycling, and kipping volume on these days. Twenty to thirty minutes in zone 1–2 often beats complete couch rest for experienced athletes who recover well.
Common questions
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Can you do kipping pull-ups on a recovery metcon?
Usually no—choose rowing, walking, or easy biking. If you must move shoulders, strict light rows or band work beat ballistic kipping when elbows need a break.
Related terms
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