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.


MOBILITY 8-WEEK PLAN

Overview

This program includes two training sessions per week, each session contains 3 mobility drills for shoulder, hip and ankle respectively, plus a short movement flow. Over a 2 week block, you’ll be exposed to 4 different movements for each joint, and 4 flows. These will then repeat for weeks 3 and 4. Then some new movements to learn across weeks 5 and 6, which again repeat weeks 7 and 8.

The main focus for progression should be range of motion and body control rather than load. Keep the reps slow, maintain core stability and work to stay connected to the working muscles. In addition to this, the sets and reps will increase each time for a more classic progression, but you should only follow that prescription if you’re sure you can maintain the ROM and connection.

SESSION 1

A1. Xiao pengs (VIDEO)
3 x 2 each way
* Use very light DBs, these are more to help you focus than to add load. Fight for the best range you can find through every degree of the rotation. Keep your torso forward facing and work to avoid rotation or leaning over.

A2. Lateral Romanian Lunge (VIDEO)
3 x 12, alternating
* Start with a medium width step, and increase range as you gain confidence in your own stability. Increasing range should be prioritised over adding load. Push your hips back as you step out to accentuate the hinge pattern.

A3. Duck walk (VIDEO)
3 x 10m
* Move slowly and under control, keep your feet pointed straight ahead. Focus on getting full range of motion through your ankle at every step.

B. Flow (VIDEO): Elbow spin + Down/up dog + Crab up
2-3 rounds



SESSION 2

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



How can you make the most of these sessions?

– Before you go to the gym, read the session you plan to do and watch the videos to become familiar with the movements.

– A completely separate session would certainly allow you to put the most focus into your movement quality.

– However, your individual schedule will dictate whether this can be a reality or not. You may also struggle to find motivation for ‘stretching’…… it’s only human to avoid the less fun stuff, but on the other hand, to be successful we need to figure out how to get the less fun stuff done in order to become the person we want to be.

– One strategy would be to make these sessions part of your warm up or cooldown.

– They would also be a good complement to an active recovery day.

– You could set your alarm a couple of times per day, and take a ‘movement break’ to work through 1-2 drills.

Another strategy is to alternate mobility drills with your strength training. Two approaches in this scenario:

Antagonist supersets: Pick opposing or non related muscle groups (e.g., between sets of front squats, perform a shoulder mobility drill). This is good for when performance is most important (i.e., you’re striving for your best work on the squats and so you would avoid any other work that may interfere with that performance.)

Agonist supersets: Pick a mobility drill that works the same muscles/joint as the strength exercise (e.g., front squats and ankle mobility). This is good when improving the range of motion or position of a movement is most important to you, or perhaps if the particular movement pattern is a strength for you, literally, so you’re not as concerned with absolute kilos on the bar.

Remember that it all adds up! Even a few minutes performed multiple times per week, will ensure better progress long term than longer but sporadic, infrequent sessions.

FLOW

A) Full Body Flow (VIDEO)
* Work through 4 to 6 rounds


SKILL

A) Handstand walk circuit – 3 rounds
1, ½ or ¼ rotation (each way) of Box pike handstand steps (VIDEO)
2 Kick to handstand with immediate walking on the same spot close to wall* (VIDEO)
3 Kick to handstand (at least 1-5 meters) away from the wall and walk to the wall (VIDEO)

* Aim to get as many hand placements as you can before your feet touch the wall


CONDITIONING

A) 3 sets (A1 – A2 – A3)
A1. 4 x (90-second AMRAP : 45-seconds rest)
4 DB Devils press
12 Jump squat

Rest 2 to 3-minutes before A2

A2. 5 x (60-second AMRAP : 30-seconds rest)
4 Strict handstand push up
8 KB/DB swing

Rest 2 to 3-minutes before A3

A3. 6 x (40-second AMRAP : 20-seconds rest)
5 DB Thrusters
7 Burpees

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

Movement options
Strict handstand push up → Kipping HSPU → Push ups (4 to 8 reps)


STRENGTH

A) 3 or 4 Rounds, go every 3 to 4-minutes
8-12/side Bulgarian DB split deadlift (VIDEO)
8-10/side DB High pull (VIDEO)

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


SESSION NOTES FOR CONDITIONING

Today’s short intervals are composed of 3 couplets, all with a 2:1 work to rest ratio. The number of sets goes up as the work/rest time decreases. Push to keep movements unbroken where possible and rest and transition time to a minimum. 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 e/side Banded lateral steps (VIDEO)
10 e/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 – 5 Rounds
400m @ 1 mile pace
100m @ walk/jog (for recovery)

Pace. These should all be hard efforts that are repeatable.
Flow. This is a single continuous effort where you go 400m @ hard pace and recover during the 100m walk/jog.


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 hold conditioning follow-along session
* Work through this 20-minute handstand focused gymnastics session with Ben and Sammy.


SESSION NOTES

Today’s running options are:

1) Run intervals (400m @ 1 mile pace : 100m recovery jog/walk). Use the 100s in-between 400s strategically by choosing to either jog or walk depending on how much recovery you feel is needed to hit the next repeat at the intended (1 mile) pace.

2) The easy run is 30 to 45-minutes “Fartlek” (speed play) at a conversational/nose breathing pace with short sprints mixed in.

Today’s gymnastics option is a handstand hold focused follow along session.

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) 3 Rounds for time
5 Wall walk
15 DB hang power clean
50 Air squat
10 Burpee

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

Movement options
Wall walk → Reduce reps (3 to 4 reps) → Wall walk as far up as you can control before returning back to the floor

CFG 2021 Event #4 footage for reference to wall walks (VIDEO


SESSION NOTES FOR CONDITIONING

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

Manage your rest between wall walk reps and DB hang power clean sets. You may need a little extra rest after the first round in order to sustain your pace, but avoid the temptation to rest longer than needed before getting back to work.

Keep a steady, but fast pace through each set of air squats and burpees. As you approach the end of your final set of air squats, start to put your foot on the gas and finish out with a hard push to the finish.

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.