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) Alternate A1 / A2 for 12 total intervals
A1. In a 60-second window
35 Double-unders
5 DB Squat clean thrusters
Max double-unders in the remaining time

Rest 30-seconds before A2

A2. 60-second AMRAP
10 DB snatches, alternating
8 Burpees over the DB

Rest 30-seconds before A1

Take a longer 2-minute rest after 6 intervals IF needed to maintain intensity

DBs. 2 x 22.5/15kg (50/35lbs) for A1, 1 x 22.5/15kg (50/35lbs) for A2 or what you have available

Movement options.
Double-unders → Speed rope steps

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

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
10 x 400m for time, rest 90-seconds between repeats

Intent. Your aim is to run the total distance (10 x 400m = 4km) as fast as possible (total time, including rests). The best way to approach this is most likely to keep a hard but repeatable pace from the start, then push the pace on the repeats 7 – 10 IF you feel like you started too slow.

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) 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

1) Today’s run intervals are 10 x 400m for total time with a fixed rest (90-seconds). This format encourages hard but repeatable pace and is a good test of your ability to pace your runs for best overall time.

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 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 an easy pace (and nose breathing)

Today’s gymnastics option is a handstand focused follow-along session.

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) 12-minute AMRAP
2 Handstand walk*
6 DB devils press
2 DB front rack walking lunge*

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

* 1 HSW/DB front rack walking lunge = 1 x 25’/7.62m

Movement options.
Handstand walk → Wall walks (4 reps) → Seal walk

SESSION NOTES FOR CONDITIONING

Aim to keep the HSW to unbroken sets of 25’/7.62m with a short break in between before moving right into the devils press. Find a steady pace to move through the Devils press that allows you to transition your walking lunges straight away. The goal is unbroken lunges for the entire AMRAP.

The last few minutes is where you will need to really dig deep to keep your pace.

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.