FREE SESSIONS

We provide 3 free training sessions and a sample from our new 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.


NEW! 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 the 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 the hips back as you step out to accentuate the hinge pattern.

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

B. Flow: Elbow spin + Down/up dog + Crab up (VIDEO)
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, 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) Lunge Flow (VIDEO)
Work through the sequence for 10-minutes


SKILL

A) Ring muscle up drills (VIDEO) – 3 Rounds of:
5 Chicken dips
8 Box Russian dips
10 Back support step ups

Rest 60-seconds b/t rounds

Note. Use two chairs if you do not have access to boxes (secure them well so they don’t slip)


CONDITIONING

A) 6 – 8 x 2-minute AMRAPs
10m DB Front rack walking lunge
8 Burpees
6 DB thrusters
40 Double unders

Rest 2-minutes between AMRAPs

DB. 2 x 22.5/15kg (50/35lbs) or what you have available
# of intervals. Only do the final 2 intervals if you’re confident you’ll be able to maintain the same intensity as on the previous ones

Movement options
Double unders → Speed rope (VIDEO) → Single unders → Jumping jacks (40)


MUSCLE ENDURANCE / FINISHER

A) Horizontal straight & bent arm strength complex (VIDEO) – 3 to 4 rounds of:
5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w each exercise)
Rest 30-60-seconds between each round


SESSION NOTES FOR CONDITIONING

The intervals this week move to longer rest between each interval. With 1:1 work:rest ratio, your aim is to keep the intensity high and 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

A) 4 Rounds, each for time
300m Run
20 DB snatch, alternating
40 Air squat
20 DB hang clean and jerk, alternating
300m Run

Rest 3-minutes between rounds

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


SESSION NOTES FOR CONDITIONING

Find a hard 300m run pace to start each round, but where you can still get straight to work on the DB and repeat your effort on the final run of each interval. Target to keep the DB snatches and hang clean and jerk unbroken, without rushing through any given set. Find a good rhythm and focus on breathing on each rep. Aim to move steady and consistently through all 40 air squats with minimal breaks if any between reps. You may have to work hard to hold onto your run pace as the rounds progress, but you should be able to keep it.

These intervals should be tough, but repeatable where you could do 1 more round 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) 4 Rounds for time
18 DB deadlift
15 DB hang squat clean
12 Strict handstand push up

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

Movement options.
Strict handstand push up → Kipping handstand push up → Standing HSPU variation of choice (VIDEO) → Push ups


SESSION NOTES FOR CONDITIONING

Move at a fast, steady pace through the 18 deadlifts to begin each round. You want to minimize the time under tension without rushing and getting the heart rate up higher than it needs to be. If needed, take a quick break or two so long as that rest is short. Always finish your deadlift set at 17, as you will need to deadlift the DBs back up before you begin your hang squat clean.

Break the hang squat cleans into manageable sets that allow you to keep the rest short before starting up again. You can target to go unbroken on the first couple of rounds if you feel confident, but may need to start breaking them up after that in order to sustain your pace.

Move to your handstand push up station and start your first set right away. If you know that strict handstand push ups are a strength, then you can attack the 12 reps in big or even unbroken sets. Otherwise, small sets with short breaks is the best approach to avoid getting stuck or needing excessive rest. Get right back to the deadlifts after your 12th rep, and use the DB deadlifts as an opportunity to get your breathing back under control.

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.