2/3

10 rounds:
90s row
-30s rest
90s bike
-30s rest

For time

800m Run
+
10 rounds of:
3 Wall walks
6 Power snatches @ 43/30kg
9 Chest-to-bar pull-ups
12 Wall balls @ 9/6kg
+
800m Run

Time cap. 40:00

Overview. 1600m of running, 30 wall walks, 60 power snatches, 90 chest-to-bars and 120 wall balls. This is a fair bit of volume, “hidden” across multiple rounds. No single set is so hard but the work will add up over the rounds.
Strategy. Begin with a “comfortably hard” pace on the 1st 800m run. Your aim is to be able to get right into your first set of wall walks from the run.
The aim through the middle part is simply to keep moving. Big exhales during the transitions to recover (once your breathing starts to get heavy). Steady pace on the wall walks, sets or drop-and-go on the snatches, 1-3 sets (short breaks) on the chest-to-bars and wall balls unbroken.
All three movements will fatigue the shoulders so expect that fatigue to build up. Once you finish the middle part, get going with the run straight away (even slow running is faster than walking). Start to push the pace after the 1st 100-150m and hold onto your pace to the end.
Instructions. Set up equipment 2-3m apart for easy transitions.
Debrief.
– How was your pacing overall?
– Did you pick the right pace on the run? Could you finish with a faster 800 than you started?
– Could you effectively use the transitions as your rest and maintain your pace through all 10 rounds?
– What could you have done differently in your approach to the workout to improve upon the overall outcome?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Alternative rep scheme → 3/6/9 for the triplet
Run → Row 1000m or BikeErg 2000m
Wall walks → Strict handstand push-up → Kipping HSPU → Standing HSPU variation of choice
Power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight you can keep moving with
Chest-to-bar pull-up → Regular pull-ups → jumping pull-ups → Ring rows
Wall balls → Lighter ball

GRETTEL with pair

10 Rounds for time (rounds alternating, 5 per person):

3 Clean and Jerk RX 40/60kg
3 Burpee over barbell

150-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up

Scaled WOD
Every 3:00 for 5 sets:
150-m run cal ergo
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups

AF WEEK 38, Bonus workout, Engine

CONDITIONING:
E4MOM x9 (A+B+C+A+B+C+A+B+C)

A: 21cal Row + 15cal Ski + 9cal Bike

B: 21cal Ski + 15cal Bike + 9cal Row

C: 21cal Bike + 15cal Row + 9cal Ski

Target: sub 2:30-2:45 rounds. This is not RPE 3 training, these intervals are done with very high intensity! Adjust the calories if needed to hit the target.

Overall RPE 4-5.

Tailoring Options: Use a rep scheme of 15-12-9

WU:
2min each machine with add the intensity every 30sec

4x AMRAP 4, 2min rest between amraps

AMRAP A) 20 wall ball + 30/27cal bike + max power clean 50/35kg
AMRAP B) 20 wall ball + 25/22cal bike + max power clean @55/40kg
AMRAP C) 20 wall ball + 20/17cal bike + max power clean @60/45kg
AMRAP D) 20 wall ball + 15/12cal bike + max power clean @65/50kg

Vuorotellen parin kanssa.

LÄMMITTELY
2 kierrosta - 50s./liike
1. Laite
2. Vk sivukävely
3. Käsien avaus vk
4. Rangan rullaus painon kanssa

1 kierros - 60s.
1. Cat - Cow
2. Nelinkontin käden avaus
3. Lonkan kierrot istuen kurotuksella
4. Pakaran venytys pumppauksella

VOIMA
3 x 8/jalka yhden jalan nousu boksille

AMRAP 12min
40s./20s.
10 + 10 x pallof punnerrus
10 x rdl + soutu
10 x viparit selinmakuulla
10 x arnolds press

AF WEEK 38, Day 2

STRENGTH:
2-3 rounds

1) 8+8 Standing DB Press
2) 8+8 DB Row

Go by feel, and rest as needed between
RIR 2

AF WEEK 38, Day 2

CONDITIONING:

3x6min AMRAP with 4min rest between

A) AMRAP 6’ 7/5cal Echo 4 Bar Muscle-Up

B) AMRAP 6’ 7/5cal Echo 3 Wall Walk

C) AMRAP 6’ 7/5cal Echo 2 Rope Climb

RPE 4-5 when working. Hit these intervals HARD!
Scale the rep scheme and movements you can keep moving.
Target: 5+ rounds each interval.

Scaling Echo→ Row Bar MU→ decrease rep scheme. Or with Jumping MU or C2B