FLOW

A) Warm up Flow #2
Follow along (pause the video where needed as you’re learning the sequence) for 1 to 2 rounds.

SKILL

A) Turkish get up exploration – 3 to 5 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 – 8 Intervals (alternate A1 / A2)
A1. 2-minute AMRAP
3 – 6 – 9 – etc
DB Power clean
Burpee

Rest 1-minute before A2

A2. 2-minute AMRAP
3 – 6 – 9 -etc
DB Push press
DB Squat
24 Double-unders

Rest 1-minutes before A1

# of intervals. Only do the final 2 intervals IF you feel confident you can maintain your effort.

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

Movement options
Double-unders → Speed rope steps→ Single-unders → Jumping jacks (24)

STRENGTH

A) 3 or 4 Rounds, go every 3 to 4-minutes
8-12/side Bulgarian DB split deadlifts
8-10/side DB High pulls

DB weight. Use the heaviest DBs available that you can do for unbroken sets.

SESSION NOTES FOR CONDITIONING

Your aim on today’s intervals is to push to a tough pace you can repeat two or three more times for each interval. You want to avoid excess rest between sets and movements, so take quick breaks as needed in order to keep your pace throughout.

Set the target of staying within a few reps of your 1st intervals on the remaining ones.

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/side Banded lateral steps
10/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
+
400m Run @ progressively faster pace

Main set

No intervals this week, only a long easy run option.

A) 30 to 45-minute Run @ easy pace

Take an opportunity for some easier aerobic work after the hard 5 x 1km repeats last week. 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 workout
3 rounds of – 20-seconds on : 10-seconds off
Front support wall walks
45-degree Handstand shoulder taps
Scapular wall angels
Standing 45-degree hip taps
Standing reverse 45-degree shoulder peeler hold
Supine hollow hold with wrist flat to the wall

No rest between the rounds

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 run is an easier effort after the hard 5 x 1km intervals last week. Use the run to focus on your breathing, posture and form.

Today’s gymnastics option is handstand and planche focused circuits.

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.

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

A) For time
10 down to 1
DB Devil’s presses
Pistols (per leg)

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

Movement options.
Workout → Reduce reps (start at 8 or 7 and work down to 1)
Pistols → Pistol to a box/couch or similar OR with support (hold on to something) OR Skater pistol squat. On the skater variation, use as much or as little assistance from the back foot as needed.

SESSION NOTES FOR CONDITIONING

Smooth and steady is the key focus for today’s workout. Find a pace from the beginning that allows you to just continuously move through each set of Devil’s press and pistols. Do your best to keep your form consistent and use the transitions for recovery and avoid resting within the sets if possible.

You can start to pick up the pace towards the end if you still feel good with only smaller sets of each movement remaining.

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 (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.