FLOW

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

SKILL

A) Handstand skill complex – 3 rounds of:
1 Candlestick deck roll
2 Candlestick deck roll bunny hops
3 Bunny hops to full handstand
4 Shoulder shrugs
5 Single-leg flutters (each leg)

(No rest b/t each drill)
Rest 90-seconds between each round

CONDITIONING

A) 6 x 2-minute AMRAP
8 DB snatches, alternating
16 Air squats
8 Burpees over the DB

Rest 1-minute between intervals

DB. 1 x 22.5/15kg (50/35lbs) or what you have available

STRENGTH

A) 12-minute EMOM
1) Single-leg DB deadlifts, alternating
2) 3-Point planche lean complex (10-seconds each position, feet against a wall)
3) DB bicep curls
4) Rest and recover

# of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps. Pick one way or the other (heavy/light) for each movement and stick with your choice for the whole EMOM.

SESSION NOTES FOR CONDITIONING

This week’s short intervals are 2-minute pieces with 2:1 work to rest. Keep the DB work unbroken and move quickly from movement to movement. 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).

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 Inchworms
+
2 Rounds of:
10m A-march + jog back
10m B-march + jog back
20m Straight leg run + jog back
+
400m Run @ progressively faster pace

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.

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.

WORKOUT

A) 3 Rounds for time
75 Double-unders
15 DB squat cleans
15 Handstand push-ups

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

Movement options.
Double-unders → Speed rope steps
Handstand push-up → Reduce reps (8-12 reps) → Standing HSPU variation of choice

SESSION NOTES FOR CONDITIONING

Begin each round with a big/unbroken set of double-unders. Stay relaxed and focus on breathing before transitioning right to your squat cleans.

Set the goal to complete each round of squat cleans and handstand push ups in 1-2 sets. Plan your breaks in order to keep the rest short, then get right back to work.

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.