FLOW

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

SKILL

A) Ring muscle-up drills – 3 Rounds of
5 Chicken dips
8 Box Russian dips
10 Back support step ups

Rest 60-seconds b/t rounds

Note. Use two chairs if you do not have access to boxes (secure them well so they don’t slip)

CONDITIONING

A) 6 x 3-minute AMRAP
2 Wall walks
8m DB front rack walking lunges
4 DB squat cleans
8 Line facing burpees

Rest 2-minutes between AMRAPs

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

STRENGTH

A) 3 Rounds @ your pace
8-12/side (standing) DB see-saw press
10 – 15 Cyclist goblet squats @ 2020 tempo
30s/side Single leg hip thrusts

Tempo. 2020 = 2-seconds down : no pause @ bottom: 2-seconds up : no pause @ top

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 five more times. Hold a tough sustainable pace where you can keep the work unbroken as much as possible every time. Look to match your score with a few reps every time.

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 e/side Banded lateral steps
10 e/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
+
800m Run @ progressively faster pace, building to your race pace for the final 200m

RUN OPTION #1 – RUN (TEMPO)

A) Run intervals
2 Sets of 3 x 800m Run @ 5km pace

Rest 45-seconds between repeats
Rest 5-minutes between sets

Option. If you cannot run, you could do the same with any “cardio” equipment available (row, ski, air bike, C2 Bike etc.). Use 5km pace for ski/row and 10km for bike erg as reference points for pacing.

RUN OPTION #2 – LONG RUN (Fartlek)

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

1) Run every 800m @ your 5k pace (estimate). The short rest between repeats will challenge your stamina/endurance but if you choose the right pace, you should be able to hang on for all 3 runs each set. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).

2) “Fartlek” means “speed play”. This session will help you combine harder repeats with more sustained effort running. Your main pace should be a relatively easy pace that would allow you to hold a conversation with someone. Then 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).

Today’s gymnastics option is a HSPU focused 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.

WORKOUT

A) 5 Rounds for time
60 Double-unders
5 Shuttle runs*
20 Pistols, alternating
5 Shuttle runs

*1 shuttle run = 25’/7.62m out and back

Movement options
Reduce rounds → 3 or 4 rounds
Double-unders → Reduce reps (40 to 50 reps) → Speed rope steps → Single unders → Jumping jacks (60 reps)
Pistols → Reduce reps (10 to 15 reps) → Pistol to a box/couch or similar OR with support (hold on to something) OR Skater pistol squat. On the skater variation, use as much or as little assistance from the back foot as needed.

SESSION NOTES FOR CONDITIONING

Your goal is to push to a threshold pace you can sustain the whole way with minimal rest and transition time. Stay relaxed on the rope and aim to complete each double under set unbroken.

Find a steady, consistent pace on your pistols that allows you to just keep moving each round. Do your best to avoid taking any excessive breaks between reps the whole way.

The key to finishing fast will be what type of pace you can sustain on your shuttle runs. You want to focus on a quick change of direction with each turn and not let the “run” become a fast walk.

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.