The At Home Progrm Week 8

Week 8 of the lock down / house arrest is already here. We have seen some changes around the world the last week, some countries have started to
allow small group classes outside others opened for 1-1 training. Here in Spain we are finally allowed to go for a run outside during certain times of
the day. A lot of countries have announced that they will do a staged re-opening back to what will be a “new normal”. We are all exited to see more
details and what stage gyms will be in.

Back to the programming, once again we have aimed to make this programming as fully comprehensive as possible. This not only to keep you
entertained during lock down, but get you in the best shape possible as well. All you need is your skipping rope, an object (KB/DB/Bag/water bottle
etc), a bench/chair and yourself and get after it!

We will be keeping the colour coding from the previous weeks:

Exercises in blue are scaling options

Exercises in red at more advanced options

Exercises in black in normal “Rx”

As always - Stay home, stay strong and stay positive.

The Progrm

www.theprogrm.com @TheProgrm
 At home Training 1 Run Training 1
Warm up:
4D Hip stretch Video min 1.02-1.30
Warm up:
20 (total) Lunges with OH back reach Video

1 mile (8 x 100m quick; 100m walk) each lap faster; last lap 200m sprint 

Workout:
3 rounds of:
40 sec on - 20 sec off x 3 rounds / 2 min rest between rounds:
10 jumping jacks

1. Forward lunges with object in front rack

20 high knees on the spot

2. V-ups
10 alternating lunges with reach to the side

3. Jumping lunges (bodyweight)

4. Push Ups / Clapping push-ups

5. Goblet Squats with object / jumping squats

Workout:
Each round will take 5 minutes with 2 minutes rest between rounds. Goal is to
go hard each interval and maintain reps over rounds.
2 x 450m / 400m @ RPE 9 / 50m @ RPE 5 / rest 5 min between.

4 x 40m / @ RPE 10 / rest 30 sec between.

Finisher: 2 x 200 / @ RPE 8 / rest 30 sec between.

Glute bridges

Accumulate 50-70 glute bridges in as few sets as possible.

Cool down
If you have an object between 10 and 20 kg you use it.
800m easy jog

Daily Movement Drill:

Week 1/4 False grip practise:

Accumulate 1 min in wrist flexion like demonstrated in the wrist flow video  (3rd
position). If that’s too easy, accumulate holding a tennis ball or similar in your
hand.

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 At home Training 2 Run Training 2
Warm up:
2 rounds for quality of:
Warm up:
30 sec Preacher stretch Video
800m easy pace.

10 Kneeling shoulder dislocates Video

3 Inch worm Video

3 rounds of:

10 jumping jacks

20 high knees on the spot

Strength/Plyometrics 10 alternating lunges with reach to the side

4 rounds for quality:

1. Wall walk into 10 sec HSH into 10 shoulder  taps Video / in plank Video

2. 10 body rows / Bent over row w 3 sec pause at the top

Workout:
3. 10-12 Lateral raises

4. 10-15 Reverse bicep curls

6 x 200m @ RPE 7 / rest 3 min between.

For the reverse curls and lateral raises you can use a band, DBs/KBs or any
Rest as needed, then:

available object. If you can’t build an at home pulling station (video), substitute
bent over row.
6 X 60 @ RPE 10 / rest 30 seconds between.

Workout: 

10 rounds for time

Cool down
4 single arm man makers (2 R / 2 L)
800m easy jog

30 DU / Single unders / 15 Jumping jack

Time cap = 15 minutes

Accessory:
Split as you like:

60 Russian twists Video

60 Lying windmill Video

Daily Movement Drill:

Week 1/4 False grip practise:

Accumulate 1 min in wrist flexion.

www.theprogrm.com @TheProgrm
 At home Training 3 Run Training 3
Warm up: Warm up:
5 min AMRAP:

3 Rounds:
10 Bottom squat rotation Video 

10 Glute bridges
20m high knees

10 Shoulder opener Video

20m heel to bum

10 Old school shoulder warm up 2 Video

20m karaoke drill

Strength

4 rounds for quality and as heavy as form allows:

8-12 Bulgarian split squats (each leg) tempo 31x1

1 mile run (8 x 100m quick; 100m walk) each lap faster; last lap 200m sprint

8-12 Single leg glute bridge Video

8-12 Chair dips 30x1 Video

5-8 OHS with object, tempo 33x1

Workout:
Max ub Push press (not more than 20) / sHSPU

90 sec rest after each round

4 x 350m / @ RPE 8 / 3 min rest between.

You can use an external load for the bulgarian split squat or add a jump like in 8 x 100m up a short hill/ rest = walk back

this video.
2 x 200m / @ RPE 8 / 30 sec rest between.

Workout:

27-24-21-18-15-12-9-6-3
Cool down
Thruster with object

800m easy jog

Plate/Object sit ups Video

Down ups to plate/over object Video

Time cap = 20 minutes

Daily Movement Drill:

Week 1/4 False grip practise:

Accumulate 1 min in wrist flexion.

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 At home Training 4 Run Training 4
Recovery: Workout:

24 min EMOM:

Min 1: Shinbox L Video

Min 2: Shinbox R
Rest

Min 3: Couch stretch L Video

Min 4: Couch stretch R

Min 5: Lying pec stretch L Video

Min 6: Lying pec stretch R

Min 7: Posterior shoulder stretch L Video

Min 8: Posterior shoulder stretch R

Aim to work 45-50 sec of the minute and use 10-15 sec to transition. The idea
is to use this EMOM to get the body moving and feeling fresh again

Workout (Optional):

4 rounds for quality:

10 Jefferson curls with rotation Video

10 (5/5) Windmills Video

10 Crab reaches Video

6 (3/3) TGU

Todays workout is not meant to be for intensity but for quality. Move carefully
through the different exercises and try to reach end range in the crab reach.

Daily Movement Drill:

Week 1/4 False grip practise:

Accumulate 1 min in wrist flexion.

www.theprogrm.com @TheProgrm
 At home Training 5 Run Training 5
Warm up: Warm Up:
30 sec Hip flow Video 

30 sec Neck flow Video 

3 rounds of:
30 sec Static ankle stretch R/L Video 0.40-0.49
20m high knees

30 sec Cossack squats Video

20m heel to bum

20m karaoke drill

Strength:
Depth jumps
 1 mile run (8 x 100m quick; 100m walk) each lap faster; last lap 200m sprint

Accumulate 30 reps. Start with a comfortable height and gradually increase

until around 30”  Video

Minimise ground contact time - imagine the ground is a hot surface.
Focus on: JUMP FAST, JUMP HIGH
 Workout:

Tuck jumps
 3 x 200m @ RPE 9 / 30 sec rest between.

4 x 10 Video 

Jump as high as you can, very quick contact time with the floor.
3 x 150m / 50m @ RPE 5 / 50m @ RPE 7 / 50m @ RPE 9 - Rest = walk back

Step ups with jump 800m-400m-200m-400m-800m @ RPE 7 - 4 minutes rest between distances.

4 x 10, 24/20in box Video

Cool down
Workout: 800m easy jog

6 x 2 min on - 2 min off, alternate between A) and B): 

A) AMRAP

5 Push-ups / Side push-ups Video / Kneeling

10 Ground to overhead with object

15 Air squats

B) AMRAP

5 Thrusters with object

10 Bent over rows with object

15 Jumping jacks

Daily movement drill:

Week 1/4 False grip practise:

Accumulate 1 min in wrist flexion.

www.theprogrm.com @TheProgrm
 At home Training 6 Run Training 6
Warm up: 5 min AMRAP:
Warm up:
10 Single unders (alternating)

3 Inch worm + push-up

1 mile run (8 x 100m quick; 100m walk) each lap faster; last lap 200m sprint

10 Reverse lunges

10 Kang squat Video

5 min mobility making sure hips and hamstrings are feeling good.

Workout:
The At Home Progrm Mash:
Workout: 
Interval style for todays mash. Move directly from one part to the next part.
2 x 20 minute runs. 5-6 RPE.

5 x 1 min on - 1 min off:

Aim to stay light on the feet and comfortable breathing.

10 Object facing burpees

AMRAP Ground to over head

4-5 minutes rest/stretching in-between.

5 x 1 min on - 1 min off:

12m HSW / 3 Wall Walks

AMRAP Goblet squats

Cool down
800m easy jog

5 x 1 min on - 1 min off:

14 Pistols

AMRAP Object swings

5 x 1 min on - 1 min off:

38 Double Unders / Single under

AMRAP STOH



For the “Object” you can use 1x DB/KB/Plate or even a water bottle.

This is a long time domain for interval work. However your main focus here is
going to be repeatability, even in the middle rounds try not to drop off the pace
you hit in the first round.

www.theprogrm.com @TheProgrm
 At home Training 7 Run Training 7

Rest day / mindfullness Rest day

10 minutes mindfulness meditation.

Sunday. Our usual rest day, a chance to give back to our bodies.

This Sunday we are going to offer you something a little different:

A guided meditation.

There is no question things are a little crazy in the world at the moment, you
and others may be a little stressed about life and the current situation.

For the last 7 days if you have been following the programming your bodies will
have been working hard and therefore earnt this rest.

This is why we want to encourage you to take just 10 minutes today to calm
and focus the mind.

A lot of athletes use meditation in different ways, for some this simple practice
can bring quite profound effects. So find a nice quiet spot, turn on the audio
and allow yourself to be at peace for those 10 minutes.

Don’t worry on Monday we will get those bodies moving once again.

www.theprogrm.com @TheProgrm