Huoltava, 36 minuutin peruskestävyysharjoitus

Lämmittely
3min soutu
3min pyörä
3min hiihto

Tee kerran B-osion liikkeet läpi.

Harjoitus, 6 kierrosta (Syke 60–75%/HR max)

A) 3 min: ergo vaihtuu kierrosten välissä
B) 3 min: AMRAP

8 Syväkyykyssä käden nosto kohti kattoa; pieni paino kädessä, käsi nousee suorana vartalon edestä
8 Rintarangan kierto seinää vasten; toispolviseisonnassa
8+8 Yhden jalan maastaveto; nosta tukijalka suoraksi penkin päälle kasakkakyykky-tyylisesti

Tee liikkeet rauhallisesti ja jatka aina siitä, mihin edellisellä kierroksella jäit.

Harjoituksessa vuorotellaan osiota A ja B. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joka kehittää myös liikkuvuutta. Tee harjoitus alusta loppuun tasaisella ja maltillisella tahdilla, jotta syke pysyy pk-alueella.

4 Intervals

A1. EMOM 10 (0:40/0:20)
1) BikeErg for calories
2) SB cleans @ 70/45kg (150/100lbs)

– Rest 3:00 –

A2. EMOM 10 (0:40/0:20)

1) SkiErg for calories
2) SB squats @ 70/45kg (150/100lbs)

– Rest 3:00 –

A3. EMOM 10 (0:40/0:20)
1) BikeErg for calories
2) Rope climbs

– Rest 3:00 –

A4. EMOM 10 (0:40/0:20)
1) SkiErg for calories
2) SB bear hug carry @ 70/45kg (150/100lbs)

Overview. Four interval sets combining cyclical output with tension-based movements. Each 10-minute EMOM challenges your ability to hold strong, repeatable effort while managing breathing and handling tension. The focus is on maintaining output as fatigue builds across pieces.
Effort. Work at around 8/10 effort, solid, repeatable pace that gets uncomfortable but that you can handle. Keep breathing consistent on the machines and move deliberately through the sandbag and rope climb. Use the 3-minute rests to recover enough to match your pace in the next EMOM.
Feel. Expect the breathing to pick up early on the machines. The second minute is about breathing under tension. The rest between EMOMs will start to feel shorter as you go. Keep breathing and stay relaxed on the machines.
Adaptation. Develop aerobic capacity and strength-endurance under sustained load. Improve your ability to maintain consistent output and breathing during high-tension mixed work. Build fatigue resistance.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from first to last EMOM?
– Which EMOM taxed you most? Was it breathing, grip, or overall fatigue?
– Did you manage the 3-minute rest effectively to keep performance steady?
– What pacing or setup adjustment would help you sustain higher output next time?
– Name two (2) things that went well.
Movement options.
BikeErg/SkiErg→ Other machine for calories
SB clean → Lighter SB or d-ball → dual KB cleans @ heavy
SB squat → Lighter SB or d-ball → dual KB Front squats
SB carry → Lighter SB or d-ball → KB Front rack carry @ heavy
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups

Back squat 2x9

AF WEEK 43, Day 3

CONDITIONING
90sec ON-90sec OFF for 3 rounds (A+B+A+B+A+B)

A: 10/8cal Ski + 10 Wallball + remaining time max rep burpee pull-up
B: 10/8cal Echo + 5 C&J + remaining time max rep Bar over Burpee

Rxd: 70/50kg.
Advanced: 80/55kg.
Masters: 50/35kg

Target: 5+ reps each interval. Last round with all out.

RPE 4-5 when working. These intervals are SPICY! Hit the machines hard so you have time to push the burpees. Unbroken wallballs and fast single with C&J.

AF WEEK 43, Bonus workout, Engine

CONDITIONING
One round, with 3min rest between

A:

3min Row, RPE 3
2min Ski, RPE 3-4
1min Bike, RPE 4-5

3min rest

B:
3min Ski, RPE 3
2min Bike, RPE 3-4
1min Row, RPE 4-5

3min rest

C:

3min Bike, RPE 3
2min Row, RPE 3-4
1min Ski, RPE 4-5

Target: add intensity when you change the machine. Last minute with RPE 4-5

For example
3min Row with 800cal/h
2min ski with 1000cal/hour
1min bike with 1200cal/hour

High pulls

Laji 1A
Osa 1
AMRAP 5 MIN
Buy in 25/30 pull up
Rest time row erg calories
-REST 1 MIN-
Laji 1B
Osa 2
AMRAP 5 MIN
Buy in 40 db snatch 22,5/15 kg
Rest time bike erg calories
-REST 1 MIN-
Laji 1C
Osa 3
AMRAP 5 MIN
Buy in 50 wallball shot 9/6
Rest time shuttle run 7,5 m

FT With pair you go i go/ rds

30 rds
5 wall ball 14"
3 bench press 70%
1 power clean 70%
Tc 35min

Macho Man

EMOM for as long as possible (or max 20min)
3 Power Cleans
3 Front Squats
3 Push Jerks

Snatch technique
Hupsuttelua 15 min