WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Workout
Wednesday – Run (Intervals or Easy Run) OR Gymnastics
Thursday – REST
Friday – Workout
Saturday – Conditioning (Intervals)
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) Handstand skill complex – 3 rounds of:
1 Candlestick deck roll
2 Candlestick deck roll bunny hops
3 Bunny hops to full handstand
4 Shoulder shrugs
5 Single-leg flutters (each leg)

(No rest b/t each drill)
Rest 90-seconds between each round


CONDITIONING

A) 6 x 2-minute AMRAP
5 Burpees
10 DB hang clean and jerks, alternating
15 Air squats

Rest 1-minute between intervals

DB. 1 x 22.5/15kg (50/35lbs) or what you have available


STRENGTH

A) 12-minute EMOM
1) Single-leg DB deadlifts, alternating
2) 3-Point planche lean complex (10-seconds each position, feet against a wall)
3) DB bicep curls
4) Rest and recover

# of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps. Pick one way or the other (heavy/light) for each movement and stick with your choice for the whole EMOM.


SESSION NOTES FOR CONDITIONING

This week’s short intervals are 2-minute pieces with 2:1 work to rest. Keep the DB work unbroken and move quickly from movement to movement. Your intent is to keep the pace hard but repeatable each time.

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
2 – 3 sets of:
5x
300m @ 1600m pace
100m walk @ recovery

Rest 4-minutes b/t sets

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) 40 to 60-minute Run @ easy pace

Take an opportunity for an easier run. 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 skills
A1. Wrist warm-up
Follow along with the video, spend more time on any of the drills that feel challenging to you

A2. Handstand walk strength circuit – 3 rounds of:
5 Single-arm elevation leans in the box pike or tuck position
5 Controlled straight arm hollow sit-ups (3-seconds down, hold for 3-seconds)
8 Handstand shrugs (back facing wall, hold the top for 2-seconds each rep
8 Straight arm weighted wall PPT reps
30-seconds of sideways handstand walking – back facing the wall (accumulate 15-seconds of walking to the left and 15-seconds to the right)

(Rest as needed b/t each drill)
Rest 90-seconds between each round

B) HSPU skill circuit – 3 rounds of:
10 Banded scapular floor angels
3-5 Standing tuck HSPU to tuck headstands
3-5 Standing straddle to HSPU to straddle headstands
10 Shoulder leans to open handstand

(Rest as needed b/t each drill)
Rest 90-seconds between each round

Options (standing tuck & straddle HSPU to headstand). You can do the same exercise against the wall for more comfort if you need or just complete the HSPU part and leave out the headstands (or do them separately).

C) Horizontal straight & bent arm strength complex
3 rounds of:
5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w each exercise)
Rest 30 to 60-seconds between each round


SESSION NOTES

1) Today we are extending last week’s intervals (moving to 300m) but with a “fixed” 1 mile (1600m) pace. This session is best done on a track (if available), with the recovery walks taking you back to 400m start line each time.

2) The easy run is 40 to 60-minutes at a conversational/nose breathing pace, ideally somewhere interesting and perhaps in good company.
Today’s gymnastics option is a collection of straight arm and bent arm strength.

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) For time
75 Double-unders (each round)
21 – 15 – 9
DB squat clean
(m) Handstand walk

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

Movement options.
Double-unders → Speed rope steps


SESSION NOTES FOR CONDITIONING

Begin each round with a big/unbroken set of double-unders. Stay relaxed and focus on breathing before transitioning right to your squat cleans.

Set the goal to complete each round of squat cleans and handstand walks in 1-2 sets. Plan your breaks in order to keep the rest short, then get right back to work.

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.