WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Workout
Wednesday – Run (Intervals or Easy Run) OR Gymnastics
Thursday – REST
Friday – Workout
Saturday – Conditioning (Intervals)
Sunday – REST

As is shown on Monday, a full day consists of four parts:

1) Movement Flow
2) Skill work
3) Conditioning
4) Finisher / Muscle endurance piece

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 (VIDEO)
5 – 4 – 3 – 2 – 1 reps of each move (per side for the twists)


SKILL

A) Turkish get up exploration (VIDEO) – 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
60-second AMRAP

3 DB Devil’s press
12 Air squat
+
30-seconds rest
+
60-second AMRAP
4 DB power clean
4 Strict handstand push up
+
Rest for 90-seconds before next set

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

# of intervals. Only do more than 6 sets IF you can keep close to your score from previous sets.

Movement options.
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO)


STRENGTH

A) Every 5-minutes for 15-minutes
8-12 DB seated strict press @ tempo 30×1
8-12/side DB bent over see-saw row
8-12/side DB front rack reverse lunge

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.

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

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/abduction (VIDEO)
10 Banded squats (VIDEO)
10/side Banded lateral steps (VIDEO)
10/side Band rotations, change stance each round (VIDEO)
+
2 Rounds of:
10m A-march + jog back (VIDEO)
10m B-march + jog back (VIDEO)
10m “Frankenstein” + jog back (VIDEO)
200m Run
+
400m Run @ progressively faster pace


RUN OPTION #1 – INTERVALS

A) Run intervals – 2 Sets of
4 – 5 x 400m @ Faster than 5km pace

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

Pace. These should all be hard efforts that are repeatable.


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 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) 8 – 10 x 400m repeats broken into 2 sets split with 60-second rest in-between repeats. Aim to run each repeat faster than your 5km time trial pace would be ( = hard but still repeatable efforts).

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 handstand 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.

WORKOUT

A) 12-minute AMRAP
3 – 6 – 9 – 12 – etc
DB deadlift
DB hang to overhead
DB squat
40 Double unders (after each round)

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

Movement options
Double unders → Reduce reps (20 to 30 reps) → Speed rope (VIDEO)


SESSION NOTES FOR CONDITIONING

This is a 12-minute AMRAP of ascending reps, so while you don’t want to move slowly, be cautious not to push the pace too quick early when the reps are low, only to end up resting a bunch in the bigger sets. Find a good steady rhythm for each movement and look to keep it the whole way.

You will want to keep each individual DB movement unbroken for the earlier rounds, but you will likely need to begin to break the hang to overhead potentially as early as round 9, so have a game plan for how to split sets ups.

Finish out each round with an unbroken set of 40 double unders. Use these as an opportunity to get your breathing under control before moving to the next round on the DBs.

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.