WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Workout
Wednesday – Run (Intervals or Easy Run) OR Gymnastics
Thursday – REST
Friday – Workout
Saturday – Conditioning
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) Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
3 to 5 rounds, practise each piece in isolation first, then link together.


SKILL

A) Ring muscle-up drills – 3 Rounds of:
5 Chicken dips
8 Box Russian dips
10 Back support step-ups

Rest 60-seconds b/t rounds

Note. Use two chairs if you do not have access to boxes (secure them well so they don’t slip).


CONDITIONING

A) 6 x 2-minute AMRAP
3 DB Devil’s presses
4 DB squats
5 DB shoulder to overheads
36 Double-unders

Rest 90-seconds between intervals

DBs. 2 x 22.5/15kg (50/35lbs) or what you have available
Movement options.
Double-unders → Speed rope steps


STRENGTH

A) 12-minute EMOM
1) Single-leg DB deadlifts, alternating
2) 3-Point planche lean complex (10-seconds each position, feet against a wall)
3) DB Renegade rows
4) Rest and recover

# of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps. Pick one way or the other (heavy/light) for each movement and stick with your choice for the whole EMOM.


SESSION NOTES FOR CONDITIONING

This week’s short intervals are 2-minute pieces with 2:1.5 work to rest. Keep the work unbroken as much as possible and move quickly from movement to movement. Your intent is to keep the pace hard but repeatable each time.

The first few intervals should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace and reps on each interval (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 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
10 x 400m for time, rest 90-seconds between repeats

Intent. Your aim is to run the total distance (10 x 400m = 4km) as fast as possible (total time, including rests). The best way to approach this is most likely to keep hard but repeatable pace from the start, then push the pace on the repeats 7 – 10 IF you feel like you started too slow.

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 @ 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 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 walk follow along session
Work through this 30-minute HSW focused gymnastics session with Ben and Sammy.


SESSION NOTES

1) Today’s run intervals are 10 x 400m for total time with a fixed rest (90-seconds). This format encourages hard but repeatable pace and is a good test of your ability to pace your runs for best overall time.

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) 10 Rounds for time
4 Strict handstand push-usp
8 DB power cleans
16 Air squats

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

Movement options.
Strict handstand push-up → Kipping HSPU → Standing HSPU variation of choice


SESSION NOTES FOR CONDITIONING

If your capacity allows, try to keep the handstand push-ups and DB power cleans unbroken every time, but not at all costs. Take a quick break on either as needed in order to sustain your pace.

Move at a steady, but fast pace through the air squats. Aim to get your breathing under control on the squats before moving right to the next round.

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.