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) 4 x 3-minute AMRAP
5 DB power cleans
5 Handstand push-ups
5 DB squats
5 Burpees

Rest 3-minutes between AMRAPs

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

Movement options.
Handstand push-up → Standing HSPU variation of choice

STRENGTH

A) 12-minute EMOM (40-sec work : 20-sec rest)
1) DB lateral lunge, alternating
2) Bent over DB see-saw row
3) DB Z-press

# of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps.

SESSION NOTES FOR CONDITIONING

Your aim on today’s intervals is to push to a tough pace, but where you can repeat your efforts 3 more times. Hold a tough sustainable pace where you can keep the work unbroken as much as possible every time. Look to match your score within a few reps every time.

With a full 3-minute rest, these should be HARD efforts where you have to really fight each time to keep your pace and reps (there might be a small drop-off here but not a big one).

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 – INTERVALS

A) Run intervals
4 – 6 x 6-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 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 circuit – 3 rounds of:
10 Prone PPT pulses & hold last rep (10-sec)
10 elbow plank PPT pulses & hold last rep (10-sec)
20 to 30-sec sideways wall handstand
20 to 30-sec of handstand flutters

(Rest as needed b/t exercises)
Rest 1 to 2-minutes between each round

B) Handstand circuit, 2 – 3 rounds of:
3 bunny hop to bent leg handstand (against wall)
3 candlestick deck roll into bunny hop (finish in a bent leg handstand, away from the wall)
15 to 30-second tuck handstand hold (chest facing the wall)

C) Horizontal straight & bent arm strength complex – 3 to 4 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

Today’s running options are:

1) Changing gears a bit this week with 4 – 6 x 6-minute “Tempo” runs paced around what you think your 10km race pace would be. 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 collection of straight arm and bent-arm strength.

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) 4 Rounds for time
60 Double-unders
20m DB overhead walking lunge (10m/arm)
10 DB hang clean + split jerk, alternating arms/legs*

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

* As per CF Games 2019 Event #7 (Split triplet), these must be the opposite foot forward in the split from the arm that is working (Left arm = right leg forward, Right arm = left leg forward). Alternate sides on every repetition.

Movement options.
Double-unders → Reduce reps (40 to 50 reps) → Speed rope steps

SESSION NOTES FOR CONDITIONING

Aim to begin each round with an unbroken set of double-unders. Stay relaxed and try to focus on your breathing.

Move at a fast, but steady pace through each set of lunges, with a quick transition from arm to arm after 10m

Make it your goal to try and keep each round of the DB hang clean and split jerk unbroken. Avoid rushing through reps, and make sure you practise the technique prior to starting to avoid “no reps” with the wrong foot/arm combination.

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.