FLOW

A) Lunge Flow
Work through the sequence for 10-minutes

SKILL

A) Handstand preparation – 2 or 3 rounds of:
5-8 box pike handstand shoulder lean + open out
5 Seated overhead pulses + 5-second hold
5-8 full handstand shoulder lean + open out (back facing wall)
5 Seated overhead pulses + 5-second hold
5-8 full handstand shoulder lean + open out (chest facing wall) (one leg can come of wall or both)
5 Seated overhead pulses + 5-second hold

CONDITIONING

A) 2022 CFG Quarterfinals Test 1 – For time
50 DB walking lunges
30 Handstand push-ups
40 DB front rack walking lunges
20 Deficit handstand push-ups, 3.5/2″
30 DB Overhead walking lunges
10 Strict handstand push-ups

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

Movement options
Rep scheme → Reduce overall reps on the DBs or HSPU
Handstand push-up → Standing HSPU variation of choice
Deficit HSPU → Reduce deficit → No deficit → Standing HSPU variation of choice
DB overhead walking lunge → Mixed rack lunge (1 arm front rack + 1 arm overhead)
Strict handstand push-up → Deficit HSPU → Standing HSPU variation of choice

STRENGTH

A) Every 5-minutes for 15-minutes
10-15 DB squats @ tempo 30×1
8-12 DB bent over rows @ tempo 30×1
8-12 DB plank drag throughs

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.

SESSION NOTES FOR CONDITIONING

While the HSPUs will be the limiter for many athletes, at a high level you must also be ready to move fast through the lunges to get a good time.

Experiment with your step length on the lunges as well as the front rack and OH positions to get them to be as efficient and comfortable as possible.

You will likely have to break some of the lunges (especially FR/OH) up. Stay ahead of things with tactical rests but aim to keep these only at the end of a 10 step segment as you’ll need to turn around at that point anyway.

Managing shoulder and pressing fatigue appropriately is going to be the key to success in the HSPUs. Don’t hesitate to break the sets down with short rests to keep chipping away at the reps. This can be an effective strategy, especially if you can maintain a good pace on the lunges.

Recognize what your strengths are as an athlete when determining your approach here. If local muscle fatigue tends to limit you in workouts, be smart about breaking things up early so you can keep your pace. If you feel very confident in your handstand push-ups, you can push for bigger sets. For example:

HSPU: 20 + 10 or 10+10+10
Deficit HSPU: 4 x 5 or 5 x 4
Strict HSPU: 1 set + chip away as 1-3s (don’t expect to go unbroken here)

Otherwise consider doing quick, short sets from the start and keeping the rests as short as possible for you.

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

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

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 push-up follow-along session
Work through this 40-minute HSPU focused gymnastics session with Ben and Sammy.

SESSION NOTES

Today’s running options are:

1) Run intervals (300m Work : 100m recovery jog/walk) at progressively faster paces. Start with your estimated 5km pace 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) “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, every 1km, you’ll do a harder 200m repeat where you build up pace.

Today’s gymnastics option is a handstand push up 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.

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) 3 Rounds for time
21 DB Power cleans
15 DB Thrusters
90 Double-unders

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

Movement options.
Double-unders → Reduce reps (50 to 70 reps) → Speed rope steps → Single-unders → Jumping jacks (90)

SESSION NOTES FOR CONDITIONING

Break the DB movements into smart sets in order to allow for rest to remain short and to keep your pace for all 3 rounds.

If you can, target to keep big/unbroken sets on the double-unders each round. Stay relaxed and try to get your breathing under control before moving back to the DBs for the following round.

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.