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)

EMOM 20 (0:30/0:30)

1) (cal) Row
2) Overhead squats @ 61/43kg (135/95lbs)
3) Bar muscle-ups
4) Rest

– Rest 2:00 –

EMOM 20 (0:30/0:30)

1) (cal) Echo Bike
2) DB snatches, alt @ 32.5/22.5kg (70/50lbs)
3) Wall walks
4) Rest

Overview. Two 20-minute EMOMs with short 30-second work / rest windows. The format lets you work at high intensity while keeping good form. Part A focuses more on barbell and gymnastics under fatigue; Part B shifts toward heavier breathing and shoulder endurance. The goal is to stay consistent from start to finish.
Effort. Work around 8-8.5/10 RPE. Each 30-second window should feel like a hard, repeatable effort where you can maintain similar reps or calories across all 5 rounds of each EMOM. If your output drops early, you’ve gone too fast.
Feel. Both pieces will feel manageable early but catch up fast. Shoulders and midline fatigue in Part A; legs and breathing take over in Part B. The short work windows mean you can push, but small mistakes in pacing or movement quality will show up quickly. Aim to stay composed and keep your movement rhythm consistent from the first round to the last.
Adaptation. Improve aerobic power and repeatability in skill-based mixed work. Work on barbell and gymnastic efficiency under short rest, while building shoulder and leg endurance across varied movement patterns.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your effort stay consistent across all 5 rounds in each EMOM?
– Which movement or movement combo was the most challenging and why?
– How well did you use the 30-second rests to bring your breathing down?
– Were you able to keep movement quality high even as fatigue built?
– What one thing would you do differently next time?
Movement options.
Row/Air bike → BikeErg or SkiErg for calories
OHS → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), weight where you can keep moving for the whole 30 seconds
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar pull-ups → Pull-ups → Ring rows

Deadlift

4 x 6 @ 74+%1RM, rest 3:00 b/t sets

For time:
30m Double KB OH Walk 24/16kg
10 Burpees
15m Handstand Walk
30m Double KB OH Walk
10 Burpees
10m Handstand Walk
30m Double KB OH Walk
10 Burpees
15m Handstand Walk