WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Workout
Wednesday – Run (Intervals or Easy Run) OR Gymnastics
Thursday – REST
Friday – Workout
Saturday – Conditioning
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

Wednesday and Friday include 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.

FLOW

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


SKILL

A) Overhead skill complex* – 4 Rounds for quality
1 DB/KB Turkish get-up
2 DB/KB Windmills
3 DB/KB Overhead squats

* Complete a full complex on one arm, then switch arms.

Rest as needed between rounds


CONDITIONING

A) 6 – 8 x 90-second AMRAP
8 DB Snatches, alternating
8 Goblet squats
8 Push-ups
24 Double-unders

Rest 60-seconds between intervals

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


STRENGTH

A) 3 Rounds @ your pace
12-15/side Seated DB see-saw strict presses
8-12/side DB Bird dog rows
8-12 Double DB stiff legged deadlifts @ 2020 tempo

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

Tempo 2020 = 2-sec down : no pause : 2-sec up : no pause


SESSION NOTES FOR CONDITIONING

We’ll progress the 90-second intervals this week by reducing the rest time to 60-seconds. Each interval should be a hard effort. Do your best to keep or improve your score on each interval repeat.

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 OPTION #1 – RUN INTERVALS

A) 8 sets
400m Run @ 5km pace
200m Jog*
200m Run @ 3km pace
200m Jog or walk**

*No additional rest between the sets (200m jogs are the recovery periods in this workout)
** If you need more rest between sets to maintain your paces, you can walk some/all of the 2nd 200m jog leading to the next set


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) Interval repeats to continue to build towards a 3km run.
Run each 400m @ your 5km pace and each 200m @ your 3k pace. The 200m jog/walk between runs and sets should be an easy recovery pace. You can adjust the final 200m to a walk (see note above) as needed in order to sustain your paces on upcoming sets.

The short rest between repeats will challenge your stamina/endurance, but these should be repeatable efforts if you hit the prescribed paces. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).

2) “Fartlek” means “speed play”. This session will help you combine harder repeats with more sustained effort running. Your main pace should be a relatively easy pace that would allow you to hold a conversation with someone. Then, every 1km, you’ll do a harder 200m repeat where you build up pace.
Today’s gymnastics option is a handstand focused follow-along 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.

WORKOUT

A) 4 Rounds for time
5 DB Devil’s presses
10/side Pistols, not alternating
20m Handstand walk

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

Movement options.
Pistols → Reduce reps (6-8/side) → Pistol to a box/couch or similar OR with support (hold on to something) OR Skater pistol squat. On the skater variation, use as much or as little assistance from the back foot as needed.
Handstand walk → Reduce distance (10m) → Wall walk (2-4 reps) → Seal walk


SESSION NOTES FOR CONDITIONING

The goal for this workout is to move at a steady, but fast pace, where you can keep rest and transitions short throughout.
Avoid rushing through any movement, rather focus on finding a consistent rhythm, take a couple of breaths in transition, then get straight to work on the next.

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.

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.