Recovery WOD 5: Vlad


This workout is great for a day when you have really strong muscle soreness. Or if you want to do kind of light workout just to energize. It’s not hard, but it’s for advanced. It wouldn’t be easier for beginners.

If you are a beginner with the workouts, first try the 90 day program level 2. After you do all workouts of level 2, continue with level 3. In the end of the 90 day program, you will have 6 months training experience. Then, you can try the Rumfit challenge. Read more about the program here.

If you work out because you want to loose weight or you want to tone, you have to know that it won’t happen with workouts only. You also have to eat the right amount of food for you.

In the beginning, my plan was to do 5 rounds of each combo, but the workouts was about to be really long. That’s why while doing it, I cut some rounds.

I kind of combined many yoga asanas. Here you can see a better performance of the asanas. I am not as flexible and mobile as I would like to be, so I can show asanas better.

I combo – 5 rounds
1. ALT pistol kick – 10
2. Chaturanga hold – 10 sec

II combo – 5 rounds
1. Unarmed lunge sit – 10 every leg
2. Plank jump forward – knees in-out

III combo – 5 rounds
1. Dancing shiva pose with 1 straight leg – 10
2. Scissors touch – 10 doubles

IV combo – 2 rounds
1. Camel + sit arms behind bend forward – 10
2. Elbow plank + butt put – 10

V combo – 1 round
1. High lunge with upward stretch + forward bend – 10 each
2. Up-down dog – 10

VI combo – 1 round
1. Chair pose – toes chair – 10
2. Garlland pose – forward bend – 10

After the workout, sit down on the floor and massage your knees.

Do you like this kind of workouts? It’s not “my nature” to film workouts like these, but if you like them, I will continue filming. But I warn you that I am far from good performance. On the other hand, you will see my progress … every year 😀


  1. Dilyana 29 May, 2015 at 14:38 Reply

    This was incredible! I only came across you the other day and I’m in love! This is exactly what I needed today! Thank you, Rumi :))

  2. Katerina Naumova 30 May, 2015 at 18:42 Reply

    I really needed this kind of workout, I even dreamed about it the night before :))) The first exercises in combo 1 and 2 were very challenging for me, there is definitely a lot of room for improvement there. I encourage you to make more workouts like this. For me, it is more important that you explain the exercises well than having perfect form. Flexibility takes a lot of time and practice and it’s good to see you struggle and progress over time. I always tell myself – “You are doing your best and that is more than enough” 🙂

    Have a great weekend!

    • Rumi 30 May, 2015 at 18:47 Reply

      Thank you for the encouragement! I needed such recovery workout too, and thoght may be readers need it too 🙂

  3. Buggy 12 August, 2015 at 22:45 Reply

    Don’t know why and for what reason I missed this workout first time. It was so great and definitely I needed such a workout after Lady D. Looked easier at the beginning but nevertheless made me sweat. Today I have muscle soar on my neck 🙂

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