AF WEEK 4, Day 2

CORE:
2-3 rounds, go by feel:

30sec Plank Hold
30sec Top of Push-Up
30sec Plank Step-Ups (to top of push-up)
60sec rest

Feel the burn!

AF WEEK 4, Day 3

Finisher:
21-15-9

KB Biceps Curl
KB French Press

Target: pump those guns!

Tempaus

4-5x 2+2+2
Tempausveto pysäytys polven päällä
Riipusta muscle snatch
Ohs

3x 2+2, 3 x 1+1
Tempausveto
Raaka tempaus

4x 2
Tempaus

Triangle 8/9
EMOMx39
1) 45s row
2) 45s ski
3) 45s assault bike
4) rest

Vika kierros!

Koita päästä vähän kovempaa kuin tokalla kierroksella kun tehtiin 45s 😊

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

EVERY 2min x4
4-10 (deficit) hspu
6 (banded) dips

3-4 Rounds @ 1-2 RIR

8-12/side GHD biceps curls
8-12 Swede crushers
10-15 Seated DB lateral raises

Alternate B1/B2

B1. Seated KB press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Ring row – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

Single set:
MAX REPS Push-ups

3 supersets:
10 Cable Tricep Extension
10 SA DB Bent Over Row
- Rest as needed
- Score: Bent Over Row

-Maintain a sustainable pace for the full 20 minutes without technical breakdown.
-This workout challenges your ability to combine engine, posterior-chain strength, and coordination under fatigue.
-A classic Open-style, moderate-to-heavy AMRAP where intensity is high but repeatable.
-Deadlifts should feel demanding yet controlled, and double-unders smooth and rhythmic.
-RPE: 7–8 / 10 – uncomfortable but sustainable from start to finish.
💡 Coach’s Tip
-Mentally reset every round and keep the deadlifts unbroken only if you can repeat it consistently; predictable pacing beats aggressive starts.
Why this workout: Open workouts are designed to reward smart pacing and movement efficiency over time. This test highlights who can manage fatigue while continuing to work with intention and control.