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) Squat Flow
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 10-minutes.


SKILL

A) KB Front rack get-up 20 to 30 reps, alternating


CONDITIONING

A) Alternate A1 / A2 for 12 total intervals
A1. 60-second AMRAP
1-2-3-4-5-etc
DB squat
Burpee

Rest 1-minute before A2

A2. 30-second AMRAP
DB Devil’s press

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 both movements 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 @ tempo 30×1
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.


SESSION NOTES FOR CONDITIONING

Today’s short intervals alternate between squat/burpee ladder and devils press. Each interval should be a hard effort. Do your best to keep or improve your score on each interval repeat.

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
5 x 800m @ 3km race pace or faster, Rest 3-minutes b/t repeats
+
6-minute rest
+
5 x 200m @ 800m race pace or faster, Rest 90-seconds b/t repeats

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 walk follow along session
Work through this 30-minute HSW focused gymnastics session with Ben and Sammy.


SESSION NOTES

1) Today’s run intervals are a combo of 800m and 200m repeats. The intent for the relatively long breaks is to ensure high quality (run well, run fast). Do your 1st 800m @ your 3km pace, then aim to go just slightly faster for the next repeats until you reach a pace that you have to work very hard to maintain for the full 800m.

Approach the 200m repeats in a similar manner, building up from your (estimated) 800m race pace, all the way to nearly all out effort on the final repeat.

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 walk-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.

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
40 DB deadlifts
40 Pistols, alternating
40 DB hang power cleans
40 Strict handstand push-ups
40 DB hang power cleans
40 Pistols, alternating
40 DB deadlifts

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

Movement options.
Pistols → Reduce reps (30 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.
Handstand push-up → Reduce reps (30 reps) → Kipping HSPU → Standing HSPU variation of choice


SESSION NOTES FOR CONDITIONING

Make it your goal to try and keep a steady, fast pace through the deadlifts, pistols and hang power cleans, taking quick breaks as needed in order to avoid getting stuck or taking excessive rest later.

Break the handstand push-ups into smart sets as needed that allow for rest to remain short before getting back to work. When in doubt, small sets with short rest is always a good strategy in order to keep consistently chipping away.

Do your best to maintain your pace on the way back home.

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 (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.