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The at Home Progrm Week 6: Exercises in Blue Are Scaling Options
The at Home Progrm Week 6: Exercises in Blue Are Scaling Options
The at Home Progrm Week 6: Exercises in Blue Are Scaling Options
As you are choosing to download this PDF we are assuming you or your gym is still on “lock down”.
Once again, this week starts the CrossFit Online competition that CrossFit HQ has taken out as part of their project to support boxes around the
world affected by the lockdown.
The participation is free and you can choose to donate some money to help affiliates during these hard times.
https://games.crossfit.com/article/support-your-local-box-fundraiser/open
#Supportyourlocalbox
We have aimed to make this programming as fully comprehensive as possible, to not only 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.
The Progrm
www.theprogrm.com @TheProgrm
At home Training 1 Run Training 1
Warm up:
2 rounds of:
Warm up:
10 Wrist flow Video
5-10 min easy jog
Strength:
4 rounds:
Rest as needed between exercises and rounds. Use an object of your choice or
KB/DB for the lunges, single leg DL and bent over row. For the strict HSPU and
the L-Sit hold, choose a rep scheme / time you can maintain over the 4 rounds.
Workout:
Support Your Local Box - Fundraiser 3
For time:
50 DB Deadlifts 2 x 22.5/15kg
50 Sit-ups
50 Box step-ups 24/20in
50 Single-arm DB Thrusters 1 x 22.5/15kg
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At home Training 2 Run Training 2
Warm up:
5 min AMRAP of:
Warm up:
10 (5/5) Lunge to high knee Video
Workout:
Strength/Plyometrics
Split Jerk - warm up / technique
2 x 1000m @ 7RPE for 800m; last 200m @8RPE - 5 min rest between
10 Split walks
Tuck jumps
3x5-10
3x5-10
Floor press
3x10-12
Workout:
Burpees
For the Russian twists and swings choose whichever object you have available.
Choose a weight you can do unbroken for each set.
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At home Training 3 Run Training 3
Warm up: Warm up:
Bring Sally up with Air squats Video
3 Rounds:
Strength:
20m high knees
12 min EMOM:
20m heel to bum
Min 3: alt. Step ups *Substitute Reverse lunges / Pistol squats tempo 31x0
1 mile run (8 x 100m quick; 100m walk) each lap faster; last lap 200m sprint
Workout:
10 GTOH
6 x 300m ideally up hill Slow run - rest is slow jog or walk back.
B)
3 Devils Press
Choose an object you have available: KB, DB, Plate, cans, bottles. Only your
imagination can set a stopper. If you use a DB change GTOH for alternating DB
snatches. If you don’t have two objects that would be suitable to use for the
man makers, you can do the rows and push ups without weight and then add
the object (e.g. a heavy bag) for the cluster
Accessory
Accumulate:
Divide anyhow.
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At home Training 4 Run Training 4
Warm up: Workout:
Accumulate
20 reverse lunges
Recovery:
24 min EMOM:
Min 8: Shinbox 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 feel fresh again.
Workout (Optional):
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.
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At home Training 5 Run Training 5
Warm up: Warm Up:
6x 30 sec on - 30 sec off:
Walking lunges
20m heel to bum
Strength: 1 mile run (8 x 100m quick; 100m walk) each lap faster; last lap 200m sprint
6-10 OHS with a 3 sec pause in the bottom and at the top
4 x 600m: first 400m @ 6 RPE; last 200m @ 8 RPE - rest 5 min between sets
2 Front squats
7 min rest/easy walk, then:
2 Plate sit ups Video
*If you have a KB or DB use it, if not pick another medium heavy object like
water bottles, a bag etc.
Finisher:
4 rounds of:
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At home Training 6 Run Training 6
Warm up:
Warm up:
5 min AMRAP:
10 Reverse lunges
Workout:
The At Home Mash Workout:
For Time:
1 x 700m @ race pace
15 Min AMRAP:
60 DU / 30 Jumping jacks
20 Swings with object
20 Down ups
Directly into:
Have fun!
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At home Training 7 Run Training 7
Sunday. Our usual rest day, a chance to give back to our bodies.
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