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

A)
Push-ups on Kettlebells
4 x submax. 2-3 reps shy of failure. Rest 60s.

B)
Elbow Out Landmine Row
4 x 10-12. Rest 60s.

C)
DB Forearm Plank Rotation
4 x 10 ea. Rest 60s.

AF WEEK 38, Day 1

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 38, Day 1

CONDITIONING:
“Assblaster”

EMOM x20:

1) 5 Deadlift @ 60-70% of 1RM
2) 10m Walking Lunge (load anyhow)

Overall RPE 4. This will burn your glutes. Alternate between the movements, deadlift with moderate/heavy load. You can alternate walking lunges style if wanted (front rack, overhead, farmers style…)

Tailoring Option: Do a “half assblasster”, 10min emom

AF WEEK 38, Day 1

WEIGHTLIFTING (2/2)
E90-120sec x7:
2 Hang Squat Snatch (above and below the knee) + 1 Squat Snatch.

All reps are touch and go. Work up to 75-80% of 1RM Squat Snatch.

Target: solid reps with no misses. Add 2,5-5% compared to last week.