Alternate A1/A2

A1. Strict press, rest 2:00 before A2

3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM*

A2. Strict pull up, rest 2:00 before A1
3 Sets of:
1 @ 88-96%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM*

Flow. 1 strict press @ 88-96%, rest 0:20-30, 6 strict press @ 76+%, rest 2:00, 1 strict pull up @ 88-96%, rest 0:20-30, 6 strict pull up @ 76+%, rest 2:00, etc until 3 sets of each complete

Emom12:
1: 10-12 dumbbell floor press
2: 10-12 good morning @barbell
3: 6+6 kb front rack high knee

E2:30 x4:
12 d-kb deadlift
6+6 seated one arm strict press

Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
1x1m free handstand + HSPU

WOD
30 sec work/30 sec rest (16min)

4 rounds of
- Plank hold
- HSPU
- High Box jumps
- HSW/ free handstand

Tempo overhead squat

4 to 5 x 3 @ 60+% with tempo 3111, go every 2:00

– Tempo 3111 = 3-sec down : 1-sec hold : 1-sec up : 1-sec pause
– Focus on controlling the transition from above to below parallel

AF WEEK 4, Day 3

WEIGHTLIFTING:
E90sec x7:

Cluster (squat clean thruster)

Target: find 1RM of the Day.
Push hard with your legs!

AF WEEK 4, Day 3

CONDITIONING:
1min ON- 1min OFF for 10 rounds:

1 Rope Climb + 1 Power Clean @ 80-85% of 1RM
+ max rep Double Unders

Target: 20+ sec time to hit double unders. Consistent effort.
Can you get 50+ DU each round?
Advanced athletes can go with legless rope climbs.

AF WEEK 4, Bonus workout, Engine

CONDITIONING:
E3MOM x9, alternate between A, B and C

A: 12cal Row + 9cal Ski + 6cal Bike
B: 12cal Bike + 9cal Row + 6cal Ski
C: 12cal Ski + 9cal Bike + 6cal Row

Target: sub 90sec rounds. RPE 4 when working.
Scaling:
Use a rep scheme of 10-7-5

Barbell Cycling Skill – 3 to 5 Rounds for quality

16/12 (cal) BikeErg
8 Power cleans @ increasing weight*

– Rest is time needed to add load –
Number of rounds. This is all about quality practice. If it becomes a survival battle it’s time to stop.

Flow. 16/12 (cal) BikeErg into 8 power cleans (start at least first 2 rounds as touch-and-go, unbroken set, then you can break the heavier ones up where needed), increase weight for next round and continue.
* The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)
Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs)
Weight increments. You can go up in 5kg or 10kg jumps (10lbs or 20lbs)
Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to return from overhead back to ground. Your success here is measured on quality not time = don’t rush the sets, focus on moving and breathing well.

Back squat

3 to 4 x 3 @ 80+% (1-2 RIR), rest 3:00 b/t sets