The At Home Progrm 2.0
The Progrm
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We truly believe that in times like this it is more important than ever to stay moving and stay healthy. As more and more countries are going back into lockdown and gyms around the world are closing down again we therefore decided to bring out a second version of "The At Home Progrm".
The first version of this programming was created in March 2020 when gyms were locking down and we experienced a high demand on alternative sessions without equipment. With huge success the first time around we have therefore decided to launch a second edition.
This program suits all levels and is perfect for you who want to stay fit despite not being able to go to your gym.
Withing the programming there will be 5 days of training. We program rest days on Thursdays and Sundays, but you are free to mix that up as you like. The sessions will include a mix of strength, conditioning and skill work.
Circuit
A
4 rounds for quality: 1. 10 Clapping push-ups 2. 10 Inverted rows Rest as needed between rounds and exercises. For the inverted rows use a table/chair etc. If you have rings or a pull-up bar use it.
WOD
B
For time: 400m run 30 Alt. snatches 20 Single arm thrusters 10 SA devils press 20 Single arm thrusters 30 alt. snatches 400m run Use object of choice. DB/KB or any household object. If you can not run sub for 2 min easy skipping.
C
Prone Floor Angles
8 x 20
16 min EMOM:
A
Min 1: 30-50 sec Plank on elbows Min 2: 20-40 sec Arch hold Min 3: 20-40 sec Russian twists Min 4: 20-40 sec wall facing handstand hold
WOD
B
4 x 3 min on - 1 min off alternating between: A) AMRAP: 30 DUs / jumping jacks 15 Swings with object 10 V-ups / alt. V-ups B) AMRAP: Burpees / down-ups
Plyometrics
A
Every 90 sec x 6: 5 Broad jumps straight into: 10 Jumping lunges* * go weighted if you can
WOD
B
15 min AMRAP: 400m Run / 2 min skipping 21 Sit ups 15 Push press with object 9 Burpees over object
The Progrm Recovery
A
18 min EMOM: Min 1: L-sit on wall Min 2: Close grip hang Min 3: Wall facing HSH Min 4: Straddle stretch Min 5: Hip flow Min 6: Pike stretch The goal of these sets is to be moving for 40-50 seconds of the minute.
Handstand development:
A
For quality: 10x 1 Wall climb + 10 Shoulder taps 5x 1 Wall climb + 4 Hip taps Rest as needed to keep quality.
WOD
B
10 min AMRAP: 3 - 6 - 9 - 12 etc.. Hang CnJ Jumping squats Step overs with object For the step overs use a bench, blocks or other suitable object you have at home.
Core
C
9 x 40 sec on / 20 sec off 1. Hollow hold / tucked 2. Side plank left 3. Side plank right
WOD
A
1 min on / 1 min off rotating through for 2 full rounds: 1. Single arm devils press 2. Box jumps 3. Inverted rows / pull-ups 4. Shoulder to overhead 5. Jumping jacks / DUs 6. Sit-ups 7. Alt. Snatches 8. Air squats 9. Push-ups Use object of choice. Longer workout today (36 min), so make sure you do not go out too hot. If you do not have a plate sub for a book, some wood etc. You just need something low to jump onto.
John Singleton
Osteopath, CEO & Head Coach TheProgrm
Carmen Olías
Coach
Start today to make sure you are making the most out of your time. We promised fun, varied and effective workouts.
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Nicky
Athlete
Verified Athlete"A literal saver during the lockdown we had."
Timothy
Athlete
Verified Athlete"Thank you. I am so happy with the Progrm, it changed everything."
Karoline
Athlete
Verified Athlete"Life saver during the lockdown. Thanks to "The At Home Progrm" I stayed fit and moving."
When you join a team you’re getting more than programming, you’re joining an online community.
The At Home Progrm 2.0
The At Home Progrm 2.0
The At Home Progrm 2.0
