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


SKILL

A) Turkish get up exploration3 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
5 DB thrusters
25 Double-unders

Rest 1-minute before A2

A2. 60-second AMRAP
5 DB deadlifts
5 DB hang power cleans
5 DB shoulder to overheads

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 triplet. 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
8 x 400m @ 3km pace
Go every 4-minutes


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 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 snaps
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

1) Today’s run intervals are 400m repeats based on your 3km time trial from last week. The pace should be challenging but with the rest period, the aim is to keep you running well (tall posture, steady cadence, breath well).

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.

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
10 down to 1
Shuttle run*
DB squat clean
Line-facing burpee

*1 Rep = 2 x 25′ (7.62m)

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


SESSION NOTES FOR CONDITIONING

Your goal with this workout is to keep your pace on the run and burpees and maintain unbroken squat cleans as much as possible.
As you get to the smaller rounds, try to pick up the speed and transition time if you still have enough left in the tank.

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.