FLOW

A) Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
Complete 3 to 5 rounds – practice each piece in isolation first, then link together.

SKILL

A) KB Front rack get-up – 20 reps, alternating

CONDITIONING

A) 6 – 8 x 90-second AMRAP
3 DB Devil’s press
5 DB Thrusters
7 Burpees

Rest 90-seconds between intervals

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

STRENGTH

A) Every 5-minutes for 15-minutes
10-15 DB squat @ tempo 30×1
8-12 DB bent over row @ tempo 30×1
8-12 DB plank drag through

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.

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

SESSION NOTES FOR CONDITIONING

Today’s intervals are a shorter variation from last week. They descend in work time and go back to 1:1 work:rest ratio. Each interval should be a hard effort. Do your best to keep or improve your score on each interval repeat. Make sure you’re working for the whole interval.

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 Inchworms
+
2 Rounds of:
10m A-march + jog back
10m B-march + jog back
20m Straight leg run + jog back
+
400m Run @ progressively faster pace

RUN OPTION #1 – RUN INTERVALS

A) Run intervals – 4 to 6 sets
800m Run @ around 3km pace

Rest 2.5-minutes between sets

Pace. You should aim to run at around your 3000m pace. The small 10-second rest periods allow a faster pace while still keeping the volume high.

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) Handstand skills
A1. Wrist warm-up
Follow along with the video, spend more time on any of the drills that feel challenging to you.

A2. Handstand circuit – 3 rounds of:
10 Prone PPT pulses & hold last rep (10-sec)
10 elbow plank PPT pulses & hold last rep (10-sec)
20 to 30-sec sideways wall handstand
20 to 30-sec of handstand flutters

(Rest as needed b/t exercises)
Rest 1 to 2-minutes between each round

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 hold or 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

SESSION NOTES

Today’s running options are:

1) Today we take last week’s broken-up 800m (200s) and put it together into multiple 800m repeats. Challenge yourself today but rather start a bit too slow and build up on each repeat than start out too fast and slow down towards the later ones.

2) 40 to 60-minute easy run, ideally somewhere in nature.

Today’s gymnastics option is a mix of HSH, HSPU and muscle up strength drills.

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) For time
15 – 12 – 9 – 6 – 3
DB Hang power clean
DB shoulder to overhead
DB squat
5 shuttle runs (each round)

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

1 Shuttle run = 25’ out and back

SESSION NOTES FOR CONDITIONING

Aim to keep the DB work to minimal sets on each movement, taking quick breaks as needed to sustain your pace.

Keep a steady, but fast pace on your shuttle runs after each round. You want this to be an effort you can repeat under fatigue, and still keep rest and transitions to and from the DBs short. Your final 5 shuttle runs is where you should look to sprint to the finish.

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.