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) Overhead Flow – Levels 1, 2 & 3 (VIDEO)
* Complete all 3-levels


SKILL

A) Ankle Grinds (VIDEO)
*60 – 90 seconds

B) Pistols – Practice these different variations (VIDEO)

Note. Focus on the hardest variation that is within your immediate reach.


CONDITIONING

A) 6 – 8 x 2-minute AMRAP
10 DB Hang snatch, alternating
20 Air squats
10 Burpees over the DB

Rest 90-seconds between intervals

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

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


STRENGTH

A) Every 5-minutes for 15-minutes
10-15 DB Stiff-legged deadlift @ tempo 30×1
8-12 DB seated strict press @ tempo 30×1
8-10 DB plank drag through

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 with good form.


SESSION NOTES FOR CONDITIONING

We’ll progress the 2-minute intervals this week by reducing the rest time to 90-seconds. Each interval should be a hard effort. 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
1200m @ 5km pace
400m @ 1 mile pace
800m @ 3km pace
300m @ 800m pace
600m @ 3km pace
200m @ 800m pace

Rest 3 to 4-minutes between repeats


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 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) This run session is a blend of different distances and paces. Focus on each repeat and do your best to run at the intended pace. IF you’re unsure of your paces, you can go by feel, estimating how long you’d have to be able to maintain your pace (ex. 400m @ 1 mile pace = run at a pace you could maintain for 4x the duration of the interval).

2) The easy run is 40 to 60-minute (slightly longer than in past weeks) 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 handstand push up focused class with Ben and Sammy.

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
100 Double unders
10m DB off-set walking lunge*
10 DB Devil’s press
10m DB off-set walking lunge

* Off-set walking lunge = 1 DB overhead + 1 DB in front rack. Do 1st 10m with one arm overhead, then the 2nd 10m with the other hand overhead.

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

Movement options
Reduce total rounds → 3 Rounds for time
Double unders → Reduce reps (50 to 75 reps) → Speed rope (VIDEO) → Single unders → Jumping jacks (75 to 100 reps)
Off-set walking lunge → Front rack walking lunge


SESSION NOTES FOR CONDITIONING

This workout involves a lot of time under tension, so the goal is to manage your pace and take the appropriate breaks in order to sustain a hard effort throughout.

Stay as relaxed as possible on the double unders and work on keeping your breathing under control. If you are proficient with your double unders, you can go for unbroken sets, but you may choose to take a quick break in the last couple rounds to make sure you are able to get right onto the DB’s.

Target to keep each set of off-set lunges unbroken each time. Be sure to switch which arm is overhead with each set.

Find a rhythm on the Devils press where you can just keep moving for the entire 10 reps. If you need to take a little break, try to rest with your chest on the floor mid-rep before continuing on with the set. Do your best not to take your hands off the DB’s.

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.