36 minuutin peruskestävyysharjoitus

Lämmittely 8min EMOM
1. pyörä
2. suoran jalan nosto; oikea jalka, kylkimakuulla
3. suoran jalan nosto; vasen jalka, kylkimakuulla
4. hiihto
5. copenhagen plank; oikea jalka, nostoja tai 30sek pito
6. copenhagen plank; vasen jalka, nostoja tai 30sek pito
7. soutu
8. kasakkakyykky; puolelta toiselle

Harjoitus, EMOM 36min (Syke 60–75%/HR max)

Tee harjoitus 3 kertaa.

1–2. pyörä
3. suoran jalan nosto; oikea jalka, kylkimakuulla
4. suoran jalan nosto; vasen jalka, kylkimakuulla
5–6. hiihto
7. copenhagen plank; vasen jalka, nostoja tai pito
8. copenhagen plank; oikea jalka, nostoja tai pito
9.–10. soutu
11. kasakkakyykky; puolelta toiselle
12. lepo

Jätä harjoituksessa vaihtoaikaa 10-15 sekuntia liikkeiden välillä. Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita. Aloita joko kohdasta 1., 3., 5., 7. tai 9.

Alternate B1/B2

B1. DB bench press – 3 x 10-12 @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Meadows row – 3 x 12/side @ RPE 7 (3 RIR), Rest 2:00 before B1

Alternate A1/A2

A1. Seated strict press – 4 x 8 @ RPE 7-8 (2-3 RIR), rest 1:00 before A2

A2. Strict pull up, rest 2:00 before A1
AMAP @ bodyweight
+
2 x match AMAP set reps*

• For example, if you got 16 reps in the AMAP, you’d do two (2) more sets of 16. Use a band for assistance as needed. Wrap the band around the pull up bar and stand on it for assistance. Use the thinnest band that still helps you get to the rep target.

AF WEEK 43, Day 2

CONDITIONING
EMOM x48 (6 rounds)

1) 8-12cal Machine
2) 2-8 Bar Muscle-Up
3) 8-12cal Machine
4) 5-10m Handstand Walk
5) 8-12cal Machine
6) 10-20 Pistol Squat
7) 8-12cal Machine
8) 10-20 GHD Sit-Up or V-Up

Overall RPE 3-4, machines with RPE 2-3. Focus on your bodyweight movements. Choose a rep scheme you can maintain the entire workout. Machines can be done nose breathing only. You can alternate the machines or go with only one if wanted.

Scaling: Bar MU→ advanced athletes can do ring muscle-ups, down scaling with jumping bar muscle-ups
HSW→ decrease distance or 2-4 Wall Walk
Pistol Squat→ Staggered Stance Squat

AF WEEK 43, Day 2

STRENGTH (3/4)

Back Squat 5x5.

Rest 2-3min between sets.
All sets across (same loading).

Target: do more work compared to last week (2,5-5% more loading).
RIR 1-2

8x Amrap3, 2x A/ 2x B/ 2x C/ 2x D:
-1min rest between every amrap-
A)
8 kb swing
4 wb
12 mountain climber

B)
5 ring row
5 burpee to target
10 air squat

C)
5 d-db deadlift
10 d-db push press
5 d-db thruster

D)
Max cal bike erg

PAREITTAIN
1995m HIIHTO/SOUTU
30m ASKELK.KAVELY
30x PAHOLAINEN
30 VATSAT
1995m SOUTU/HIIHTO
30x YLEISLIIKE
30x TEMPAUS KP
30x BOKSIHYPPY
30X JUOKSUKIERROS

Individual Workout
Every 12 mins x 3 sets
11 burpee shuttle run ( burpee +10m)
22 plate G2OH @15/10kg
33 box jump @60/50cm
44 Renegade row (total 22/22) @2x22,5/15kg
55 air squat
66 Double under
Remaining time is rest!

3 gigasets:
20 Flutter Kicks (2=1)
10 Forearm Side Plank Star Lifts L+R
1min Forearm Plank Hold
- Rest as needed btw sets
- Dont rush! Focus on quality movement and core activation!

5 sets:
3 Bench Presses + 5 Pendlay Rows
- Rest 2-3min btw sets
- Start Bench Press @70% and build up by feel
- Pendlay Row by feel (comments)