FREE SESSIONS

We provide 3 free training sessions and a sample from our new supplemental mobility plan. For the full At Home program including our new supplemental mobility sessions, please go to the members area or sign up here.


WEEKLY SCHEDULE

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

As is shown on Monday, a full day consists of four parts:

1) Movement Flow
2) Skill work
3) Conditioning
4) Finisher / Muscle endurance piece

You can do these either all together in a single session or spread them through the day. We hope these sessions will help you continue to train during these difficult times.

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


NEW! MOBILITY 8-WEEK PLAN

Overview

This program includes two training sessions per week, each session contains 3 mobility drills for shoulder, hip and ankle respectively, plus a short movement flow. Over a 2 week block, you’ll be exposed to 4 different movements for each joint, and 4 flows. These will then repeat for weeks 3 and 4. Then some new movements to learn across weeks 5 and 6, which again repeat weeks 7 and 8.

The main focus for progression should be range of motion and body control rather than load. Keep the reps slow, maintain core stability and work to stay connected to the working muscles. In addition to this, the sets and reps will increase each time for a more classic progression, but you should only follow that prescription if you’re sure you can maintain the ROM and connection.

SESSION 1

A1. Xiao Pengs (VIDEO)
3 x 2 each way
* Use very light DBs, these are more to help you focus than to add load. Fight for the best range you can find through every degree of the rotation. Keep the torso forward facing and work to avoid rotation or leaning over.

A2. Lateral Romanian Lunge (VIDEO)
3 x 12, alternating
* Start with a medium width step, and increase range as you gain confidence in your own stability. Increasing range should be prioritised over adding load. Push the hips back as you step out to accentuate the hinge pattern.

A3. Duck walk (VIDEO)
3 x 10m
* Move slowly and under control, keep feet pointed straight ahead, focusing on getting full range of motion through the ankle at every step.

B. Flow: Elbow spin + Down/up dog + Crab up (VIDEO)
2-3 rounds



SESSION 2

For the full At Home program, please go to the members area or sign up here.



How can you make the most of these sessions?

– Before you go to the gym, read the session you plan to do and watch the videos to become familiar with the movements.
– A completely separate session would certainly allow you to put the most focus into your movement quality.
– However, your individual schedule will dictate whether this can be a reality or not. You may also struggle to find motivation for ‘stretching’…… it’s only human to avoid the less fun stuff, but on the other hand, to be successful we need to figure out how to get the less fun stuff done in order to become the person we want to be.
– One strategy would be to make these sessions part of your warm up or cooldown.
– They would also be a good complement to an active recovery day.
– You could set your alarm a couple of times per day, and take a ‘movement break’ to work through 1-2 drills.
Another strategy is to alternate mobility drills with your strength training. Two approaches in this scenario:

Antagonist supersets: Pick opposing or non related muscle groups, eg. Between sets of front squats, perform a shoulder mobility drill. This is good for when performance is most important, ie, you’re striving for your best work on the squats and so you would avoid any other work that may interfere with that performance.
Agonist supersets: Pick a mobility drill that works the same muscles/joint as the strength exercise, eg. front squats and ankle mobility. This is good when improving the range of motion or position of a movement is most important to you, or perhaps if the particular movement pattern is a strength for you, literally, so you’re not as concerned with absolute kilos on the bar.
Remember that it all adds up! Even a few minutes performed multiple times per week, will ensure better progress long term than longer but sporadic, infrequent sessions.

FLOW

A) Warm-up Flow (VIDEO)
* Follow along (pause the video where needed as you’re learning the sequence) and repeat for 10-minutes


SKILL

A) Vault (VIDEO)
Practice negotiating an obstacle, whether it’ll be your couch, a park bench or something else. Refer to the video for inspiration on different vaulting techniques for you to explore.


CONDITIONING

A) 4-6 sets of intervals
A1. 90-second AMRAP

2 – 4- 6 -8 – etc
DB snatch, alternating
Burpee over the DB

30-seconds rest before A2

A2. 90-second AMRAP
2 – 4 – 6 – 8 – etc
DB hang squat clean, alternating
Handstand push up

Rest 3-minutes before next set

Flow. A1 – 30-sec rest – A2 – 3-minute rest

# of sets. Only do the final 2 sets if you’re confident you’ll be able to maintain the same intensity as on the previous ones

DB. 22.5/15kg (50/35lbs) or what you have available

Movement options.
HSPU → Standing HSPU variation of choice (VIDEO) → Push ups


MUSCLE ENDURANCE / FINISHER

A) Side plank pulse (VIDEO) – 3 x 10-15/side*
* You can do these weighted (see video) or unweighted


SESSION NOTES FOR CONDITIONING

This week’s short intervals are 3-minute intervals that are split to 2 x 90-seconds with a short rest in-between to help you work at a higher intensity throughout. Your intent is to keep the pace hard but repeatable on both parts.

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

For the full At Home program, please go to the members area or sign up here.

CONDITIONING

A) 3 to 4 Rounds, each for time:
45 Double unders
21 Air squat
15 Push ups
9 DB power clean
15 Push ups
21 Air squat
45 Double unders

Rest 3-minutes between rounds

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

Movement options.
DUs → Speed rope (VIDEO) → Single unders → Jumping jacks (45)
Push ups → Incline push ups


SESSION NOTES FOR CONDITIONING

Find a steady, hard pace for each interval that allows you to keep rest and transition time to a minimum throughout. Target to complete each individual movement in as few sets as possible (or unbroken), only taking quick breaks as needed in order to sustain your pace.

These intervals should be tough, but repeatable where you could do 1 more round if needed.

For the full At Home program, please go to the members area or sign up here.

RECOVERY FLOW

A) Hip Recovery Flow, 30-minutes (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

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

CONDITIONING

A) 3 Rounds for time
400m Run
21 DB deadlift
15 DB hang to overhead
9 DB Thruster

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


SESSION NOTES FOR CONDITIONING

Find a hard, but repeatable pace for your 400m run that still allows you to get right into the DB deadlifts each round. Once you get to the DB’s, have a solid plan in place for how you intend to break up your sets in order to avoid the need for excessive rest.

Plan to break your DB deadlift at the 20 rep mark, whether that’s one set or a few, to give the grip a quick rest. You will need to deadlift the DB’s again to begin your hang to overhead anyway, so no need to do extra reps. Hang to overhead means it can be a hang power snatch or hang power clean and jerk. While the snatch is faster, it is also a bit more challenging, so choose accordingly. Target to complete the 15 reps in 1 to 3 sets.

The round finishes with 9 DB thrusters. Do your best to try and hang on for all 9 reps each round. Get right into your next run after the thruster, using the first 30 to 40m to get your breathing back under control, then aiming to match your 400m run pace from round 1.

For the full At Home program, please go to the members area or sign up here.

For the full At Home program, please go to the members area or sign up here.

RECOVERY FLOW

A) Hip Recovery Flow, 30-minutes (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

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