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 #1
Follow along (pause the video where needed as you’re learning the sequence)


SKILL

A) 3 to 5 Rounds for quality
2/side KB Front rack get-up
2/side Turkish get-up


CONDITIONING

A) 6 – 9 x 90-second AMRAP
8 DB snatch, alternating
8 DB goblet squat
8 Burpee over the DB

Rest 90-seconds between intervals

# of intervals. Only do the final 3 intervals IF you feel you can keep the same intensity as on the previous ones.

DB. 1 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 DB stiff legged deadlift @ 30×1 tempo
30s/side Single leg hip thrust

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 with good form.


SESSION NOTES FOR CONDITIONING

This week’s short intervals are 90-second intervals with 90-second rest. Aim to keep the DB work unbroken each time and a consistent, hard pace on the burpees. The intent is to try and match your score, or close to it, on each interval

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.

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
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 – INTERVALS

A) Run intervals
4 – 6 x 8-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 – FARTLEK (SPEED PLAY) 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 an 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 hold conditioning follow-along session
* Work through this 20-minute handstand focused gymnastics session with Ben and Sammy.


SESSION NOTES

Today’s running options are:

1) We will continue to progress the tempo intervals this week with 4 – 6 x 8-minute runs paced around what you think your 10km race pace would be (up from 7-minutes last week). 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) “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 an easy pace (and nose breathing)
Today’s gymnastics option is a handstand focused follow along session.

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.

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
1 up to 10
DB hang clusters
Burpees

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


SESSION NOTES FOR CONDITIONING

Smooth and steady is the key focus for today’s workout. Find a pace from the beginning that allows you to just continuously move through each set of hang squat cleans and burpees. Avoid coming out too fast, as things don’t start to get “real” until about the round of 6. Do your best to keep your form consistent and use the transitions for recovery and avoid resting within the sets if possible.

Aim to try and keep the DB work unbroken the whole way, but not at all costs. If needed, take a quick break on the bigger sets in order to keep your pace.

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.