WEEKLY SCHEDULE

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

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 #3
Follow along (pause the video where needed as you’re learning the sequence).


SKILL

A) Overhead skill complex* – 4 Rounds for quality
1 DB/KB Turkish get-up
2 DB/KB windmills
3 DB/KB overhead squats
* Complete a full complex on one arm, then switch arms.

Rest as needed between rounds


CONDITIONING

A) Alternate A1 / A2 for 12 total intervals
A1. In a 60-second window
35 Double-unders
8 DB thrusters
Max double-unders in the remaining time

Rest 30-seconds before A2

A2. 60-second AMRAP
10 DB snatches, alternating
8 Burpees over the DB
Rest 30-seconds before A1

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

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

Movement options.
Double-unders → Speed rope steps


STRENGTH

A) 3 Rounds @ your pace
12-15/side Seated DB see-saw strict presses
8-12/side DB bird dog rows
8-12 Double DB stiff-legged deadlifts @ 2020 tempo

DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form
Tempo 2020 = 2-sec down : no pause : 2-sec up : no pause


SESSION NOTES FOR CONDITIONING

The first few intervals should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace and reps on each interval (there might be a small drop-off here but not a big one).

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 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 INTERVALS

A) Run intervals
3 – 4 sets of:
5x
200m @ see below*
100m @ recovery
Walk / jog 4-minutes b/t sets

* 200m as follows:
#1/2 @ 3km pace
#3/4 @ 1600m pace
#5 @ 800m pace

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

1) Today’s run intervals are progressively harder 200m repeats in sets of 5 with 100m jog recovery. Use paces that are challenging but repeatable across the sets.

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, every 1km, you’ll do a harder 200m repeat where you build up pace.

Today’s gymnastics option is a handstand push-up focused follow along session.

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) 12-minute AMRAP
8 DB hang power cleans
6 DB squats
4 Wall walks

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


SESSION NOTES FOR CONDITIONING

Push to a threshold pace you can sustain for the entire AMRAP. In the early rounds, you can probably go right from the hang power cleans into the squats, but as the workout progresses, you may want to take a quick break after 7 hang power cleans before finishing out the set and going into the squats.

Manage your rest between reps on the wall walks. Try to set a cadence you can stick to under fatigue (ex. Go every 15-seconds).

The last few minutes is where you will need to really dig deep to keep your pace.

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.