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) 6-10 sets of intervals
In a 60-second window
25 Double-unders
5 DB Devil’s presses
Max Double-unders in the remaining time
+
30-seconds rest
+
60-second AMRAP
3 – 6 – 9 – etc
DB squat cleans
Handstand push-ups
+
Rest for 90-seconds before next set

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

Movement options
Double-unders → Speed rope steps
Handstand push-up → Standing HSPU variation of choice

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

This week’s short intervals are 2-minute intervals that are split into 2 x 60-seconds with a short rest in-between to help you work at a higher intensity throughout. The intent is to keep the pace hard but repeatable on both parts.

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 7-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 – LONG RUN

A) 30 to 45-minute Run @ easy pace

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 hold conditioning follow-along session
* Work through this 20-minute handstand focused gymnastics session with Ben and Sammy.

SESSION NOTES

Today’s running options are:

1) We will continue this week with 4 – 6 x 7-minute “Tempo” runs paced around what you think your 10km race pace would be (progressing from 6-minutes last week). 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) 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).

Today’s gymnastics option is a handstand focused follow along 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.

WORKOUT

A) 16-minute AMRAP
1- 2 – 3 – 4 – 5 – etc*
Shuttle run
2 – 4 – 6 -8 – 10 – etc
DB thruster
Line-facing burpee

* 1 shuttle run = 2 x 7.62m/25′

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

SESSION NOTES FOR CONDITIONING

Today’s workout is a 16-minute AMRAP. You want to push to a threshold pace you can sustain for the entire 16-minutes, while being able to maintain unbroken thrusters as long as possible, and a steady, fast pace on the burpees.

Pick a steady, hard pace on the shuttle runs that still allows you to transition right to the DBs each time. This will likely become a pace that is uncomfortable to hold as you get deeper into the AMRAP, however aim to hang on to your pace.

The goal is unbroken on the DBs every time, but not at all costs. Take a quick break on a bigger set if you feel it’s needed. Avoid rushing through the set, just try to move steady and focus on breathing. Drop right into your burpees after the thrusters and find a steady rhythm.

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.