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

You can do these either all together in a single session or spread them through the day. We hope these sessions will help you continue to train during these difficult times.

Wednesday and Friday include one part of the full session that is available to members. For the full At Home program, please go to the members area or sign up here.

FLOW

A) Warm-up Flow #1 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)


SKILL

A) Handstand circuit – 2 rounds of:
3 bunny hop to bent leg handstand (against wall) (VIDEO)
3 bunny hop to bent leg handstand then extend to full handstand (VIDEO)
3 candlestick deck roll into bunny hop (finish in a bent leg handstand, away from the wall) (VIDEO)
3 candlestick deck roll into bunny hop + tuck to handstand (finish in handstands, away from wall) (VIDEO)
10 to 30-second tuck handstand hold (chest facing the wall) (VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

Options (Tuck handstand). Variations – knees on chest → froggy position (knees out wide)→ knees on a box


CONDITIONING

A) 6 – 8 x 2-minute AMRAP
40 Double unders
7 DB hang to overhead
7 Burpee
7 DB thruster
AMRAP Burpee in the remaining time

Rest 2-minutes between AMRAPs

# of intervals. Only do the final 2 intervals if you can still maintain high intensity.

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

Movement options
Double unders → Speed rope (VIDEO) → Single unders → Jumping jacks (40)


STRENGTH

A) 3 or 4 Rounds, go every 3 to 4-minutes
8-12/side Split stance single-arm DB press*
8-12/side Bulgarian DB split squat (VIDEO)

* Alternate which leg is in front on each round

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


SESSION NOTES FOR CONDITIONING

We are moving to a little longer short intervals this week and shifting the work:rest ratio to 1:1. This means that you’ll be able to push the intensity more (it’ll suck of course). Go for hard efforts and aim for consistency in execution. Do your best to keep or improve your score on each interval repeat.

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, 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
9 Sets of:
300m @ Progressively harder pace (start @ 5km pace and build up)
100m @ walk/jog for recovery

* This is a repeat from 7-weeks ago. Aim to beat your times from last time.


RUN OPTION #2 – LONG RUN

A) 30 to 45-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) Wrist warm-up (VIDEO)
* Follow along with the video, spend more time on any of the drills that feel challenging to you

B) HSPU Skill circuit – 2 to 3 rounds of
10-sec bent leg tripod headstand hold (against the wall) + 5 pulses of the knees (VIDEO)
10 to 15-sec bent leg tripod headstand away from wall (VIDEO)
1-3 tuck tripod headstand kip extension to handstand (against the wall) (VIDEO)
1-3 tuck tripod headstand kip extension to handstand (away from the wall) (VIDEO)

(Rest as needed b/t exercises)

Rest 60 to 90-seconds between rounds

C) Ring Muscle up (strength circuit) – 3 rounds of:
30-seconds Table top pulses (VIDEO)
8 back support slide throughs (2-sec pause each position – VIDEO)
8m Reverse Seal walk (VIDEO)
8 Russian v-snaps (VIDEO)
8 Muscle-up push-ups (VIDEO)
30-second ring front support hold (VIDEO) or if you don’t have any rings then complete an 30-second planche lean hold (VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between each round

Note. Use a towel on the floor for sliding

D) Planche conditioning set – 3 rounds (VIDEO):
5 Tuck open out to planche position
5 Planche slides
5-second Planche Lean
5 Planche push-ups
5 Compression slides

(aim for minimal rest b/t exercises)

Rest 1-minute b/t rounds

Note. Use a towel on the floor for sliding, feet do not have to be elevated


SESSION NOTES

Today’s running options are:

1) Progressive run intervals (300m Work : 100m recovery jog/walk) at progressively faster paces. Start with your estimated 5km and build up slightly on each set for as long as you can (then maintain when you cannot go faster). Use the 100m recovery strategically by choosing to either jog or walk depending on how much recovery you feel is needed.

2) The easy run is 30 to 45-minutes at a conversational/nose breathing pace. If you’ve been doing these, try to find a new route to switch things up.

Today’s gymnastics option is a collection of straight arm and bent arm strength.

For the full At Home program, 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.

CONDITIONING

A) 4 Rounds for time
400m Run
20 DB snatch, alternating
10m Handstand walk

DB. 22.5/15kg (50/35lbs) or what you have available

Movement options
Handstand walk → Wall walk (2 reps) → Seal walk (VIDEO)


SESSION NOTES FOR CONDITIONING

The goal is to find a threshold pace you can sustain for all four rounds while keeping rest and transition times short throughout.

Do your best to match your effort on each 400m run. Running a hard 400m followed by progressively slower and slower runs is not a good strategy.

Get right to work on the DB snatch, aiming for an unbroken set of 20 reps each time. Take a couple of deep breaths in your transition to the handstand walk, then kick up and target to finish out each round with an unbroken 10m walk.

For the full At Home program, please go to the members area or sign up here.

For the full At Home program, 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.