AF WEEK 44, Day 2

CORE
EMOM x9:

1) 30sec Double KB Front Rack Hold
2) 10 Box Pike-Up
3) 10-20 Russian Twist

Feel the burn

With a partner (You GO, I GO)

Every 2 mins x 16 sets

1st : 30/25 cal row (You GO, I GO)
2nd : 30 Syncro KB goblet squat @24/16kg
3rd : 30 T2B (You GO, I GO)
4th : 30 Syncro Single arm KB push press( 15/15)

Voima
E3MOM, 3 rounds
Goblet squat x12
+ 20-30s plank hold

WOD
16min EMOM
1.min max reps air squat
2.min max reps sit ups
3.min Ergo max cal
4.min rest

EMOM15:
10 KBS
Remaining time shuttle run
Rest 3min
AMRAP25:
250/350 Row
20 WB
15 box jump/ step ups
10 burbee
5 ttb

EMOM 15 (0:40/0:20)

1) (cal) Air bike
2) DB Box step overs, 20″ @ 32.5/22.5kg (70/50lbs)
3) Rope climbs

– Rest 3:00 –

EMOM 15 (0:40/0:20)

1) (cal) Row
2) DB Walking lunges @ 32.5/22.5kg (70/50lbs), 25’/7.62m segments
3) Handstand walk, 7.62m segments

– Rest 3:00 –

EMOM 15 (0:40/0:20)
1) Shuttle runs*
2) DB snatches, alt @ 32.5/22.5kg (70/50lbs)
3) Box jump/step down, 30/24″

• 1 shuttle run = (7.62m out + 7.62m back)

Overview. Three 15-minute EMOMs with different combinations of cyclical work, DB, and gymnastics. Each piece builds on the previous. The focus is on staying composed and consistent through all rounds, not on sprinting any single station.
Effort. Aim for a controlled 8/10 effort across all EMOMs. The 40s work windows should feel demanding but repeatable, with short 20s rests allowing just enough recovery to maintain quality. Don’t chase maximal output; the goal is steady, sustainable work and clean execution.
Feel. Expect steady breathing throughout and a progressive build in fatigue.
Adaptation. Develop aerobic capacity and movement repeatability. Build local muscular endurance in legs, shoulders, and grip while improving pacing and efficiency in high-skill movements.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your work intervals consistent across rounds, or did output drop?
– Which EMOM was the most challenging?
– How well did you manage the rests between movements (for recovery)?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Air bike/Row/Shuttles → Other machine for calories
DB weight → Can adjust for individual EMOMs, 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), this is intended as moderate heavy weight
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups
Handstand walk → Seal walk
Box jump overs → Reduce box height → Box step overs

6 Intervals, alternate A1/A2

A1. AMRAP 3
3 Wall walks
6 Hang squat cleans @ 61/43kg (135/95lbs)
12 Pull ups

– Rest 2:00 between intervals –

A2. AMRAP 3

400m Run
8 Push jerks @ 61/43kg (135/95lbs)
SkiErg for calories in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2-A1-A2

Overview. Short, fast intervals alternating between two mixed pieces. The goal is steady intensity and clean movement under pressure. Aim for consistent scores across each repeat of an interval..
Effort. Work at about 8.5/10 RPE. Push each 3-minute interval hard but leave enough in the tank to match your output across rounds. You should finish each piece breathing heavy but able to restart strong after the 2:00 rest.
Feel. Each interval will start smooth and then get harder fast. In A1, expect shoulder fatigue from the wall walks and pull-ups, and the hang cleans bring the heart rate up. A2 will feel more like an aerobic push. These will feel fast and demanding, but repeatable with smart pacing.
Adaptation. Build repeatability in short, high intensity mixed intervals. Train the ability to sustain quality movement and power output across repeated efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent across rounds?
– Which movement or pairing taxed you most, and why?
– Did you manage the 2:00 rest well enough to restart strong?
– What adjustment would help you keep output steady next time?
Movement options.
Wall walk → reduce reps to 1 or 2, intent is that you can keep moving through these
Barbell weight → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), weight you can keep moving with
Pull-ups → Reduce reps (6 or 9), reps you can keep moving with → Jumping pull-ups
Run → 500m Row/SkiErg or 1000m BikeErg
SkiErg → Air bike, BikeErg or Row for calories

Clean

6 to 8 x 3 @ 70+% Go every 1:30- 2:00

• Do your first set @ 70%1RM clean, and then build over the remaining sets if you can – Drop the bar between each lift, reset and go

LÄMMITTELY

10:00 Minuuttia:
:45s Vapaavalintainen ergometri
5+5 1-käden tempausta
8 Boxille askellusta
3-5 Mittarimatoburpeeta / wall walk

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KUNTOHARJOITUS
Parin kanssa niin monta kierrosta kuin mahdollista 30:00 minuutin aikana:

50 Kaloria vapaavalintainen ergometri
50 1-Käden tempausta riipusta
50 Boxille askellusta käsipainon kanssa (vapaa kantotyyli)
15 Wall walk

Jakaa toistot vapaasti
Ohjeelliset painot 22,5/15kg käsipaino sekä 24”/20” boxi.

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HUOMIOITA

Harjoituksen tavoite on parin kanssa tehdä niin monta kierrosta ja toistoa kuin mahdollista 30:00 minuutin aikana. Harjoituksen tarkoitus on kehittää vauhtikestävyttä, hieman voimakestävyyttä sekä kehonhallintaa.

Hyvin onnistuneessa harjoituksessa käsipaino on keskiraskas/raskaahko. Valitse paino itsellesi siten, että saat tehtyä hyviä sarjoja sisään noin 8-12 toiston sarjoissa liikkeestä riippuen. Wall walkeissa räätälöi liike siten, että menet oman kyvyn mukaan hieman lyhyemmän matkan seinää kohti tai tee mittarimatoburpeeta tilalle. Jakakaa toistot parin kanssa vapaasti.

A:
Skill Primer
Dip Muslce Snatch, Drop Snatch & OHS (5-8 sets x 2+2+2)

B:
Pause Snatch & Hang Snatch
(8 sets x 1+1 / 60%-75% / 0:03 pause below knees)

Push press 4 RM