FLOW

A) Transition Flow
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 10-minutes

SKILL

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

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

CONDITIONING

A) 6 – 8 x 2-minute AMRAP
42 Double-unders
12 DB snatches, alternating
+
AMRAP in the remaining time
10 Push-ups
5m+5m DB Overhead walking lunge

Rest 2-minutes between intervals

Rest 4-minutes @ halfway (after 3 or 4 intervals)

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

# of intervals. Only do the final two sets of intervals if you’re confident you can keep the intensity high.

Movement options
Double-unders → Speed rope steps→ Single-unders → Jumping jacks (42 reps)

STRENGTH

A) 12-minute EMOM
1) 3-point planche lean complex (10 to 15-seconds each position, feet against a wall
2) Single leg DB deadlift, alternating
3) DB lateral lunge, alternating
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.

SESSION NOTES FOR CONDITIONING

This week’s short intervals are 2-minute hard efforts. With 1:1 work:rest ratio, your aim is to keep the intensity high (you also get a little longer 4-minute rest @ half-way point). Each interval starts with a buy-in, leading to an AMRAP. Your score is total reps on each AMRAP (can you stay consistent?).

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.

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/side Band rotations, change stance each round
+
2 Rounds of:
10m A-march + jog back
10m B-march + jog back
10m “Frankenstein” + jog back
200m Run
+
400m Run @ progressively faster pace

RUN OPTION #1 – RUN INTERVALS

A) Run intervals – 5 to 6 x 800m as follows:
200m @ 5km pace
200m @ 4 to 6-seconds faster per 200m
200m @ 4 to 6-seconds faster per 200m
200m @ 4 to 6-seconds faster per 200m

Rest 2-minutes between repeats

Pace. The intent in this session is to build up by increasing your pace every 200m. Start at a pace you could keep for a 5k run, then increase your pace by 4-6 seconds every 200m.

For example, If you can run a 25-minute 5k you should finish the first 200m at 1:00, then the next 200m at about 0:55, then the next 200m at 0:50 and the last 200m at 0:45. Rest for 2-minutes and repeat for 5-6 rounds. Adjust your starting pace as needed on the second interval but try to keep the increase in pace every 200m.

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) Wrist warm-up

* Follow along with the video, spend more time on any of the drills that feel challenging to you

B) HSPU Skill circuit – 2 to 3 rounds of
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10 to 15-sec Bent leg tripod headstand away from wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)

(Rest as needed b/t exercises)
Rest 60 to 90-seconds between rounds

C) Ring Muscle up (strength circuit) – 3 rounds of:
30-seconds Table top pulses
8 Back support slide throughs (2-sec pause each position)
8m Reverse Seal walk
8 Russian v-snaps
8 Muscle-up push-ups
30-second Ring front support hold or if you don’t have any rings then complete an 30-second Planche lean hold

(Rest as needed b/t exercises)
Rest 60-seconds between each round

Note. Use a towel on the floor for sliding

D) Planche conditioning set – 3 rounds:
5 Tuck open out to planche position
5 Planche slides
5-second Planche lean
5 Planche push-ups
5 Compression slides

(Aim for minimal rest b/t exercises)
Rest 1-minute b/t rounds

Note. Use a towel on the floor for sliding, feet do not have to be elevated

SESSION NOTES

Today’s running options are:

1) Building from the 800m repeats last week, we are increasing the pace with 800m repeats but this time broken into progressively faster 200m segments with short recoveries.

2) 30 to 45-minute easy run, ideally somewhere in nature.

Today’s gymnastics option is a collection of straight arm and bent arm strength.

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.

CONDITIONING

A) For time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
DB Devils press
40 – 36 – 32 – 28 – 24 – 20 – 16 – 12 – 8 – 4
Air squat

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

Movement options
Reps → Start at 8/32 and work down to 1/4

SESSION NOTES FOR CONDITIONING

Today’s piece is a descending ladder of DB devils press and air squats. Smooth and steady is the name of the game. Find a pace on both movements for the bigger sets where you can just keep working without digging too deep, then can begin to pick up the pace as you get to the smaller rounds

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.