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) Warm-up Flow #3
Follow along (pause the video where needed as you’re learning the sequence).


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 x 2-minute AMRAP
2 Wall walks
4 DB hang squat cleans
8 Line-facing burpees

Rest 2-minutes between intervals

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


STRENGTH

A) 3 Rounds @ your pace
8-12/side (standing) DB see-saw presses
10 – 15 Cyclist goblet squats @ 2020 tempo
30s/side Single-leg hip thrust

Tempo. 2020 = 2-seconds down : no pause @ bottom: 2-seconds up : no pause @ top

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


SESSION NOTES FOR CONDITIONING

This week’s short intervals are 2-minute pieces with 1:1 work to rest. Keep a fast, steady pace on the wall walks and burpees and the DB’s unbroken each time. 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
2 Sets of 3 x 800m Run @ 5km pace

Rest 45-seconds between repeats
Rest 5-minutes between sets

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

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) 40 to 60-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) 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 skill circuit – 3 rounds of:
5 Single-arm elevation leans in the box pike* or tuck position
30-sec Chinese handstand hold
5 “Dog with a sore leg” continuous lift offs

(Rest as needed b/t each drill)
Rest 90-seconds between each round

* Hamstring Mobility Test: Before choosing the box pike position, make sure you have sufficient hamstring mobility. If not, the box tuck position (knees on edge of the box) may be a better option for you.

B) HSPU skill circuit – 3 rounds of:
10 Banded scapular floor angels
3-5 Standing tuck HSPU to tuck headstand drill
3-5 Standing straddle to HSPU to straddle headstand drill
10 shoulder lean push back to open handstand (back facing wall)

(Rest as needed b/t each drill)
Rest 90-seconds between each round

Options (standing tuck & straddle HSPU to headstand). You can do the same exercise against the wall for more comfort if you need or just complete the HSPU part and leave out the headstands (or do them separately).

C) Midline strength circuit for MUs
10-8-6-4-2 Supine Arch hold snap to Russian V-up snaps
10m (each round) Reverse seal walk
2-4-6-8-10 Muscle-up push-ups

(Aim for minimal rest b/t exercises)
Rest 30-seconds between each round

Options (Russian V-up snap). Straight leg V-up snap → Bent leg v-up snap


SESSION NOTES

1) 6 x 800m repeats broken into 2 sets split with 45-second rest in-between repeats. Aim to run each repeat @ 5km time trial pace (hard efforts). The short rest between repeats will challenge your stamina/endurance but if you choose the right pace, you should be able to hang on for all 3 runs each set. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).

2) The easy run is 40 to 60-minutes at a conversational/nose breathing pace, ideally somewhere interesting and perhaps in good company.
Today’s gymnastics option is a collection of handstand and handstand push-up drills together with a MU circuit.

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) 5 Rounds for time
20m DB front rack walking lunge
10 Handstand push-ups
50 Double-unders

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

Movement options.
Handstand push-up → Reduce reps (6 to 8 reps) → Standing HSPU variation of choice
Double-unders → Speed rope steps


SESSION NOTES FOR CONDITIONING

If your capacity allows, try to keep each movement as close to unbroken as you can for all 5 rounds. Avoid rushing through any movement, but rather focus on a steady, consistent pace and try to control your breathing. Use the transitions to take a few deep breaths, then get straight to work right away on the next movement

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.