FLOW

A) Thoracic/Overhead flow
5 – 4 – 3 – 2 – 1 reps of each move (per side for the twists)

SKILL

A) Turkish get up exploration – 3 to 6 sets on each side:
Arm bar – Turkish sit up – Get up w/ strict press @ transitions – Bent press – Hang clean & press – Hang snatch – Windmill

CONDITIONING

A) Alternate A1 / A2 for 10 total intervals
A1. 60-second AMRAP
30 Double-unders
6 DB Thrusters

Rest 1-minute before A2

A2. 60-second AMRAP
5 DB Deadlifts
5 DB Hang power cleans
5 Burpees

Rest 1-minute 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
Movement options.
Double-unders → Speed rope steps

STRENGTH

A) Every 5-minutes for 15-minutes
10-15 DB squats @ tempo 30×1
8-12/side DB bent over see-saw rows
8-12/side DB front rack reverse lunges

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

Today’s short intervals alternate between a thruster/double under couplet and a DB couplet with burpees. Each interval should be a hard effort. Do your best to keep or improve your score on each interval repeat.

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/side Banded lateral steps
10 Inchworms
+
2 Rounds of:
10m A-march + jog back
10m B-march + jog back
20m Straight leg run + jog back
+
400m Run @ progressively faster pace

RUN OPTION #1 – RUN INTERVALS

A) Run intervals – 3 Sets of
600m @ 3km pace
200m @ 1 mile pace

Rest 60-seconds between repeats
Rest 4-minutes between sets

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.).

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 push-up follow-along session
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 skill circuit – 3 rounds of:
5 single arm elevation leans in the box pike* or tuck position
30-sec Chinese handstand hold
5 “Dog with a sore leg” continuous lift offs

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

* Hamstring Mobility Test. Before choosing the box pike position, make sure you have sufficient hamstring mobility. If not, the box tuck position (knees on edge of the box) may be a better option for you.

B) HSPU skill circuit – 3 rounds of:
10 Banded scapular floor angels
3-5 Standing tuck HSPU to tuck headstand drill
3-5 Standing straddle to HSPU to straddle headstand drill
10 shoulder lean push back to open handstand (back facing wall)

(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) Midline strength circuit for MUs
10-8-6-4-2 Supine Arch hold snap to Russian V-up snap*
10m (each round) Reverse seal walk
2-4-6-8-10 Muscle-up push-ups

(Aim for minimal rest b/t exercises)
Rest 30-seconds between each round

Options (Russian V-up snap). Straight leg V-up snap → Bent leg v-up snap

SESSION NOTES

Today’s running options are:

1) 3 x 800m intervals, each broken into 600m and a 200m repeats. The intent is to run 600m at a hard pace, rest 1-minute, then run the 200m at an even faster pace.

2) The easy run is 30 to 45-minutes at a conversational/nose breathing pace, ideally somewhere interesting and perhaps in good company.
Today’s gymnastics option is a collection of handstand and handstand push up drills together with a MU circuit.

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) For time
4 Shuttle runs
8 Pistols, alternating
4 Line-facing burpees

8 Shuttle runs
16 Pistols, alternating
8 Line-facing burpees

12 Shuttle runs
24 Pistols, alternating
12 Line-facing burpees

16 Shuttle runs
32 Pistols, alternating
16 Line-facing burpees

12 Shuttle runs
24 Pistols, alternating
12 Line-facing burpees

8 Shuttle runs
16 Pistols, alternating
8 Line-facing burpees

4 Shuttle runs
8 Pistols, alternating
4 Line-facing burpees

Movement options.
Pistols → Reduce reps (6 – 12 – 18 – 24 – 18 – 12 – 6 reps) → Pistols to a band → Pistol to a box →With support (hold on to something) → Skater pistol squat

SESSION NOTES FOR CONDITIONING

Today’s workout is an ascending, then descending ladder of shuttle runs, pistols and line-facing burpees. You want to find a tough, but steady pace that allows you consistently move through each movement, and one that you can sustain as you get to the bigger rounds without needing any extra rest.

Use the shuttle runs to try and get your breathing under control a bit (without running too slow), then get right into your burpees after your final run each 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.

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.