WEEKLY SCHEDULE

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

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) Warm up Flow #2 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) for 1 to 2 rounds


SKILL

A) Turkish get up exploration (VIDEO) – 3 to 6 sets on each side:

Arm bar – Turkish sit up – Get up w/ strict press @ transitions – Bent press – Hang clean & press – Hang snatch – Windmill


CONDITIONING

A) Alternate A1 / A2 for 8 – 12 total intervals
A1. 60-second AMRAP

2 Wall walk
10m DB goblet lunges

Rest 1-minute before A2

A2. 30-second AMRAP
DB Devils press

Rest 30-seconds before A1

Take a longer 2-minute rest after 6 intervals IF needed to maintain intensity

DBs. 1 x 22.5/15kg (50/35lbs) for A1, 2 x 22.5/15kg (50/35lbs) for A2 or what you have available

# of intervals. Only do the final intervals if you can still maintain intensity ( = stay close to score from previous rounds)

Movement options
Wall walk → Wall walk halfway up


STRENGTH

A) For quality
12 – 10 – 8 – 6 – 4 – 2
DB single leg deadlift (/side)
DB See-saw bench/floor press (/side)
DB Renegade row (/side)

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


SESSION NOTES FOR CONDITIONING

Today’s short intervals alternate between push up/goblet lunge couplet and the good old devils press. Each interval should be a hard effort. Do your best to keep or improve your score on each interval repeat.

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 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/abduction (VIDEO)
10 Banded squats (VIDEO)
10 e/side Banded lateral steps (VIDEO)
10 e/side Band rotations, change stance each round (VIDEO)
+
2 Rounds of:
10m A-march + jog back (VIDEO)
10m B-march + jog back (VIDEO)
10m “Frankenstein” + jog back (VIDEO)
200m Run
+
400m Run @ progressively faster pace


RUN OPTION #1 – INTERVALS

A) Run intervals
4 – 6 x 7-minute Run @ 10km race pace

Walk for 2-minutes between intervals as recovery

Pace. These should all be hard efforts that are repeatable.

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (row, ski, air bike, C2 Bike etc.). Use the one hour max effort pace as reference for pacing.


RUN OPTION #2 – LONG RUN

A) 30 to 45-minute Run @ Fartlek (speed play)
– Do a steady 10 to 20-second acceleration, ending as a sprint, every 5 to 10-minutes (or each time there is a hill) before returning to easy pace (and nose breathing)

Take an opportunity for some easier aerobic work after the last two harder days. 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 push-up follow-along session
* Work through this 40-minute HSPU focused gymnastics session with Ben and Sammy.


SESSION NOTES

Today’s running options are:

1) 4 – 6 x 7-minute “Tempo” runs (progressing from 6-minutes previous week) paced around what you think your 10km race pace would be. If you’re not sure, think of a pace that you could keep for a little under an hour. Use the 2-minute walking recovery to catch your breath and to mentally prepare for the next interval.

2) The longer run is 30 to 45-minutes “Fartlek” (speed play) at a conversational/nose breathing pace with short sprints mixed in.

Today’s gymnastics option is a handstand push up follow along 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 (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) 4 Rounds for time
20 Pistols, alternating
20 DB hang power clean
20 DB push press

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

Movement options
Pistols → Pistol to a box/couch or similar OR with support (hold on to something) OR Skater pistol squat (VIDEO). On the skater variation, use as much or as little assistance from the back foot as needed.
# of rounds → Reduce rounds to 3 for a shorter workout


SESSION NOTES FOR CONDITIONING

Find a steady, consistent rhythm for your pistols where you can move the set of 20 with little to no rest, and still pick up the DB’s quickly for the hang power clean. Be smart about your sets on the DB’s so as not to hold on for too long, forcing more rest later. Plan your sets in order to keep your breaks short, then stick to them.

Do your best to hold onto your pacing and sets over the entire 4 rounds

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.

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 (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.