Every 2min×10 (total 20min)
3 clean and jerk, add weight by feel.

WU

Speed /Agility
3-4x single leg jumps
3–4× broad jumps
3× back and forths

CF
every 5min x 6
1.
28/36 cal bike
20-25 t2b or 40 secs
2.
28/36 cal row
15-20 HSPU or 40 secs
3.
22 thruster 30/42,5kg
max snatch 30/42,5kg until 2,5min

Bonus
3x 40sek heavy farmers carry
rest 1min

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..
Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

Alternate B1/B2

B1. DB bench press – 3 x 8-12 @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Seal row – 3 x 8-10 @ RPE 7-8 (2-3 RIR), Rest 2:00 before B1

Alternate A1/A2

A1. Strict press – 4 x 5 @ 78+% (2-3 RIR), rest 1:00 before A2

A2. Strict chin up – 4 x 6-8 @ RPE 7-8 (2-3 RIR), rest 2:00 before A1

Gymnastics capacity

25 Pull-ups
25 Kipping handstand push-ups
25 Chest-to-bar pull-ups
25 Wall-facing handstand push-ups
25 Chest-to-bar pull-ups
25 Kipping handstand push-ups
25 Pull-ups

Rep scheme options. You can adjust the rep scheme down to your ability as needed: 20, 15 or 10 reps each.
Intent. Shifting gears a bit this week from toes-to-bars to pull-ups and to a chipper format. Break to sets as needed with the idea of keeping the rests fairly short (i.e. rather chip away at smaller sets where needed than do a big set only to get stuck).

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

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TEMPAUS

Raaka tempaus + Valakyykky + Tempaus,
6 x (1+1+1) @ 80-82%.
Nosta 2:00 min välein

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
3 x (1+1+2) @ 80%
3 x (1+1+1) @ 89%
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 2:00 minuutin välein

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BONUS

4 Kierrosta,
3 Pystypunnerrusta istuma-asennosta, 1-2 RIR
6 Suorin jaloin maastavetoa, 1-2 RIR
:30s-60s lepo liikkeiden välissä

AF WEEK 45, Bonus workout, Engine

CONDITIONING

40sec ON-20sec OFF for 6 rounds (30min)

1) Row
2) Bike
3) Ski
4) Echo
5) rest

RPE 3-4. Target: even rounds with higher intensity.
For example:
8-12cal each machine rounds 1, 3 & 5
10-14cal each machine rounds 2, 4 & 6

AF WEEK 46, Day 1

WEIGHTLIFTING (1/2)
EMOM x20:

Cluster: Squat Clean Thruster

1) 3 reps @ 65-70% of 1RM
2) 2 reps @ 75-80%
3) 1 rep @ 85-90%
4) rest

This is a strength bias workout. DnG reps.
Target: all rounds across. This starts to accumulate after 3 rounds. Loading should be heavy, but doable.

AF, WEEK 46, Day 1

CONDITIONING
For time:

30/24cal Ski
20 GHD Sit-Up
5 Rope Climb
20 GHD Sit-Up
30/24cal Ski

RPE 4-5.
Target: sub 7min. Time Cap 10min.
Scaling: Ski→ Row GHD→ V-Up