EMOM8
1: 8-12 cycklist squats
2: 30s plank hip rotations

EMOM6
1: 8-12 sideplank clamshell
2: 8-13 sideplank clamshell

2 Rounds, Both for time
21/15 (cal) Row
15 Thrusters*
21, 15 or 12 Chest-to-bar pull-ups**

– Go every 5:00 –

– Rest 8:00 before next part –

2 Rounds, each for time
21/15 (cal) BikeErg
12 Power snatches*
21, 15 or 12 Bar-facing burpees**

– Go every 5:00 –

• Choose a load that allows you to a) go unbroken, b) try to move fast, c) not be too easy. Example weights. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs) ** Choose a rep scheme that a) you can do unbroken, b) you can move fast with, c) is not too easy Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).

Overview. These are short, high-output intervals designed to develop your “game-speed”. Each round is brief and separated by fixed rest so you can push hard, move cleanly, and repeat similar performances. The goal is not survival, it’s learning how to apply speed and precision under pressure.
Effort. Work at ~9/10 for each round. Push from the start! You should feel “under pressure” from the first minute, but never lose control of movement quality. The intent is to get enough recovery to move fast each time (even if it won’t be easy). Aim to complete each round at a faster pace than the previous one.
Feel. Each round should feel sharp and demanding rather than a grind. These will be hard but you don’t want the wheels to come off in the middle of a round. You should feel like you’re racing, but still able to make good decisions: fast transitions, confident sets, no hesitation.
Adaptation. Builds high-end repeatability and confidence at competition pace. Trains the ability to push intensity, cycle moderate loads quickly, and maintain technical quality under time pressure. Reinforces pacing awareness for short, hard efforts.
Debrief. Take 2-3 minutes after the workout to reflect
– Were your round times consistent across all efforts in each part?
– What changes were you able to make to move faster?
– Were your load and rep choices appropriate for true game speed?
– What would you adjust to make each round feel faster without sacrificing control?
Movement options.
Row/BikeErg → Another machines for same calories
Barbell → see options above OR 30/20kg (65/35lbs), 25/15kg (55/35lbs), weight you can do unbroken sets with
Chest-to-bar pull-ups → drop the reps to 9 or 6 → Pull-ups (21, 15, 12, 9 or 6) → Jumping pull-ups (same rep options as pull-up)

3 kierrosta 3 min välein

8+8 bulgarian split squad 16/24 kg
10+10 m kyykkykävelyä sivuttain (vastuskuminauha/lisäpaino)
16 askelkyykkyhyppyä

EMOM 25:
1: cal Row
2: 7 Burpee Box Jumps 60/50cm
3: cal Row
4: 10 Pull-ups
5: Rest

EMOM 25 (5 rounds):
1: cal Machine
2: 10 Thrusters 43/30kg
3: cal Machine
4: 10 T2B
5: Rest

Any machine

For time:

Vastus
1-2-3-4-5-6-7-8-9-10
Kalorit
10-20-30-40-50-60-70-80-90-100

-6 t2b/ 10 leg raise
-6 db snatch 20/15kg
-6 burpee over db
-6 box jump 60/50cm
-6 db goblet squat 20/15kg
-1min rest

AF WEEK 1, Day 1

STRENGTH:

Back Squat 3x6

RIR 2-3
Rest as needed between sets. This is not all out, leave 2-3 reps
in the tank.

AF WEEK 1, Day 1

CONDITIONING:
“Pyörää ja snätsiä”

EMOM x20

1) 8-15cal Bike
2) 5 Power Snatch
3) 8-15cal Bike
4) 3 Squat Snatch

Overall RPE 4.
Target: snatches with singles. Choose a
challenging but repeatable rep scheme for the bike.
Loadings:

Rxd: 65- 70% of 1RM Squat Snatch
Tailoring Options:
Bike→ Row or Echo or 150m Run

AF WEEK 1, Day 1

CONDITIONING:
“Pyörää ja snätsiä”

EMOM x20

1) 8-15cal Bike
2) 5 Power Snatch
3) 8-15cal Bike
4) 3 Squat Snatch

Overall RPE 4.
Target: snatches with singles. Choose a
challenging but repeatable rep scheme for the bike.
Loadings:

Rxd: 65- 70% of 1RM Squat Snatch
Tailoring Options:
Bike→ Row or Echo or 150m Run