FREE SESSIONS

We provide 3 free training sessions and a sample from our supplemental mobility plan. For the full At Home program including our new supplemental mobility sessions, please go to the members area or sign up here.


WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Strength Circuit
Wednesday – Conditioning
Thursday – REST
Friday – Competition Workout
Saturday – Run (Intervals or easy run) OR Gymnastics
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.


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. Pike Thoracic extension (VIDEO)
3 x 6
* As you press your chest towards the box, also elevate your shoulders to your ears, pressing actively into the floor.

A2. Hip Airplane (VIDEO)
3 x 3 each side
* Your free leg should externally rotate such that the toes are pointing 90 degrees away from you. It’s recommended to hold a support, for the best range of motion without losing your balance.

A3. Monkey crawls (VIDEO)
3 x 10m each way
* Sit as low into the squat as possible, keep your feet fairly straight and move slowly and deliberately to maximise the time and tension on the ankle joints.

B. Flow (VIDEO): Diagonal + lunge to half split + Cossack
4 – 8 rounds, alternating sides
* Practice each piece in isolation first, then link together.



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, eg. Between sets of front squats, perform a shoulder mobility drill. This is good for when performance is most important, ie, 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, eg. 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 of 6 or 9 intervals, alternating
A1. 45-second AMRAP

30 Double unders
AMRAP DB Devil’s press

Rest 15-seconds before A2

A2. 45-second AMRAP
6 DB thruster
AMRAP Burpee

Rest 15-seconds before A3

A3. 45-second AMRAP
6 DB deadlift
6 DB hang power clean
AMRAP alternating lunge jump

Rest 15-seconds before A1

Rest 3-minutes between sets

DB. 2 x 22.5/15kg (50/35lbs) or what you have available
# of intervals. Choose either 6 or 9 intervals for each set depending on your capacity (your aim is to have consistent, hard efforts).

Movement options
Double unders → Speed rope (VIDEO) → Single unders → Jumping jacks (30)


MUSCLE ENDURANCE / FINISHER

A) 8-minute EMOM
1) Right arm DB/KB carry (suitcase, front rack or overhead)**
2) Left arm DB/KB carry (suitcase, front rack or overhead)

** You can choose how to hold the DB/KB and you are free to switch throughout the minute between the 3 options, however the DB/KB cannot be put down for the entire 8-minutes

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


SESSION NOTES FOR CONDITIONING

We’ll progress the short intervals to 45-seconds work : 15-seconds rest this week. You’ll have the option to do 2 or 3 “rounds” of intervals in each set. Choose according to your capacity (each interval should be a hard, repeatable 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

A) 4 to 5 Rounds, each for time
400m Run
20 DB snatch, alternating
10m DB overhead walking lunge
20 Push ups
10m DB overhead walking lunge

Rest 2-minutes between rounds

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


SESSION NOTES FOR CONDITIONING

Find a hard 400m pace to begin each interval that still allows you to get straight to the work on the DB each time. Aim to move through the rest of the movements in as few sets as possible, keeping any rest and transition time short. Avoid rushing through reps on the DB, but find a steady cadence and do your best to keep your breathing under control.

If you feel confident in your push ups, you can go for big or even unbroken sets, but otherwise plan your breaks to avoid getting stuck in the later rounds, just keep the rest short between your sets. Be sure to use the opposite arm on your second set of overhead walking lunges. Because this is the last movement before your rest, you can push the pace a little faster on these lunges, so it might be smart to save your dominant arm for this 10m walk.

These intervals should be tough, but repeatable where you could do 1 more round in the end if needed.

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) For time
3 – 6 – 9 – 12 – 15
DB burpee deadlift
DB hang squat clean
Wall walk

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

Movement options
Wall walk → Reduce reps (2 – 4 – 6 – 8 – 10 OR 1 – 2 – 3 – 4 – 5) → Wall walk as far up as you can control before returning back to the floor

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


SESSION NOTES FOR CONDITIONING

Your goal on this workout will be to split the DB work into appropriate sets and to manage your rest throughout so you can sustain a threshold pace all the way through. The smaller rounds will go quickly, so avoid the temptation to rush through your sets early on. Find a tough, but sustainable pace and stick to it.

Target to move through each set of DB burpee deadlifts with as minimal rest as possible. Find a rhythm that allows you to just keep chipping away at each set. In the bigger rounds, you may feel the need to rest, but rather than take your hands off the DB’s, rest for an extra second or two at the bottom of the rep before hopping up and finishing.

Have a game plan for how to split your DB hang squat cleans. You can begin with unbroken sets, but may need to break them into at least a couple of sets once you get to the round of 9 or 12. If you feel very confident in this movement, you can remain unbroken the whole way, so long as it doesn’t negatively impact your strategy for the wall climb.

The wall climbs in the bigger rounds is all about managing your rest properly. Use the clock or a breath count to keep you on track as you begin to fatigue and get deeper into the workout. You might need a little longer between reps in the latter part of the workout, so be sure to factor that in. Find that line between resting too long, and rushing back up the wall and risking a failed rep.

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.