WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Workout
Wednesday – Run (Intervals or easy run) OR Gymnastics
Thursday – REST
Friday – Workout
Saturday – Conditioning
Sunday – REST

Wednesday and Friday include one part of the full session that is available to members.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.

FLOW

A) Full Body Flow
Work through 4 to 6 rounds.


SKILL

A) Handstand walk circuit – 3 rounds
1, ½ or ¼ rotation (each way) of Box pike handstand steps
2 Kick to handstand with immediate walking on the same spot close to wall*
3 Kick to handstand (at least 1-5 metres) away from the wall and walk to the wall

* Aim to get as many hand placements as you can before your feet touch the wall.


CONDITIONING

A) 5 x 3-minute AMRAP
4 Shuttle runs*
4 DB hang to overheads
8 Line facing burpees
4 DB thrusters

Rest 2-minutes between AMRAPs

* 1 shuttle run = 25′ out and back

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available


STRENGTH

A) 3 to 4 Rounds, go every 3-minutes
10-15 DB Z-Presses
8-12/side Bulgarian DB split squats

DB weight. Use the heaviest DBs available that you can do for unbroken sets.


SESSION NOTES FOR CONDITIONING

Your aim on today’s intervals is to push to a tough pace, but where you can repeat your efforts three more times. Hold a tough, but sustainable pace on the shuttle run and keep the DB work unbroken as much as possible. Look to continuously move throughout the entire 3-minutes every time.

You must be a member to view this session.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.

Note. This is one part of the full session that is available to members.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.


CONDITIONING (OPTION #1)

Warm-up

800m Jog
+
2 Rounds of:
10 Hip extension/abductions
10 Banded squats
10/side Banded lateral steps
10/side Band rotations, change stance each round
+
2 Rounds of:
10m A-march + jog back
10m B-march + jog back
10m “Frankenstein” + jog back
200m Run
+
400m Run @ progressively faster pace


RUN OPTION #1 – RUN INTERVALS

A) Run intervals – 5 to 6 x 800m as follows:
200m @ 5km pace
200m @ 4 to 6-seconds faster per 200m
200m @ 4 to 6-seconds faster per 200m
200m @ 4 to 6-seconds faster per 200m

Rest 2-minutes between repeats

Pace. The intent in this session is to build up by increasing your pace every 200m. Start at a pace you could keep for a 5k run, then increase your pace by 4-6 seconds every 200m.

For example, If you are able to run a 25-minute 5k you should finish the first 200m at 1:00, then the next 200m at about 0:55, then the next 200m at 0:50 and the last 200m at 0:45. Rest for 2-minutes and repeat for 5-6 rounds. Adjust your starting pace as needed on the second interval but try to keep the increase in pace every 200m.


RUN OPTION #2 – LONG RUN

A) 40 to 60-minute Run @ easy pace
Take an opportunity for an easier run. Focus on maintaining a good posture and arm swing as you run. Your aim is to do nose breathing only (in + out) and if you’re tracking your HR, this should be a “Z2” effort (it should feel like an easy effort, although nose breathing might present a challenge of its own).

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (row, ski, air bike, C2 Bike etc.)


GYMNASTICS (OPTION #2)

A) Wrist warm-up
Follow along with the video, spend more time on any of the drills that feel challenging to you

B) HSPU Skill circuit – 2 to 3 rounds of
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10 to 15-sec Bent leg tripod headstand away from wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)

(Rest as needed b/t exercises)
Rest 60 to 90-seconds between rounds

C) Ring Muscle up (strength circuit) – 3 rounds of:
30-seconds Table top pulses
8 Back support slide throughs (2-sec pause each position)
8m Reverse Seal walk
8 Russian v-snaps
8 Muscle-up push-ups
30-second Ring front support holdor if you don’t have any rings then complete an 30-second planche lean hold

(Rest as needed b/t exercises)
Rest 60-seconds between each round

Note. Use a towel on the floor for sliding

D) Planche conditioning set – 3 rounds:
5 Tuck open out to planche position
5 Planche slides
5-second Planche Lean
5 Planche push-ups
5 Compression slides

(Aim for minimal rest b/t exercises)
Rest 1-minute b/t rounds

Note. Use a towel on the floor for sliding, feet do not have to be elevated


SESSION NOTES

Today’s running options are:

1) Building from the 800m repeats last week, we are increasing the pace with 800m repeats but this time broken into progressively faster 200m segments with short recoveries.

2) 30 to 45-minute easy run, ideally somewhere in nature.

Today’s gymnastics option is a collection of straight arm and bent arm strength.

RECOVERY FLOW

A) Hip Recovery Flow
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

A) Shoulder Recovery Flow
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

Note. This is one part of the full session that is available to members.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.


WORKOUT

A) 3 Rounds for time
90 Double-unders
30 DB snatches, alternating
20 DB overhead squats
10m Handstand walk

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available

Movement options
Double-unders → Reduce reps (50- to 75 reps) → Speed rope steps → Single-unders → Jumping jacks (90 reps)
Handstand walk → Wall walk (2 to 4 reps) → Seal walk


SESSION NOTES FOR CONDITIONING

This workout will challenge both grip and shoulder fatigue. Be smart about how and when to take your breaks in order to keep them short and sustain your pace.

Stay relaxed on each set of double-unders and try to get your breathing under control. Try to keep each set unbroken if your capacity allows.
You can attack the DB snatch as unbroken if you feel it won’t impact your pacing or won’t fatigue the shoulder too much for the upcoming movements/rounds. Avoid rushing through reps; focus on your breathing and keeping a steady cadence.

The single arm overhead squat is a challenging movement, so make sure to warm up well and practise prior to starting the workout. If you can, switch arms every 10 reps, or switch every 5 reps between arms every round. If one arm is much more of a limiter, you do not need to distribute the work evenly between each arm (although this will likely make the handstand walk more challenging).

Kick up as soon as you’re ready to begin your handstand walk, targeting for an unbroken 10m to finish out each round.

You must be a member to view this session.

For the full At Home program and access to our video library and mobility plans, please go to the members area or sign up here.

RECOVERY FLOW

A) Hip Recovery Flow
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

A) Shoulder Recovery Flow
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.