AF WEEK 1, Bonus workout, Engine

CONDITIONING
For time:

50-40-30-20-10cal Ski
10-20-30-40-50cal Bike

First 50cal ski + 10cal bike, then 40cal ski + 20cal bike…
Overall RPE 3-4, go by feel

Every 2 mins x 15 sets
Rotate between:

A:
2 wall walk + 15 wall ball @9/6kg

B:
5 burpee Pull up + 15 KB USA swing@24/16kg

C:
7/7 KB snatch @24/16kg + 35 Double under
Remaining time is rest in each set!

Scale reps if needed!

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

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

A)
Single arm complex – 4 rounds with 90” rest
6 single arm deadlift
6 hang clean
6 front rack lunge
6 rotational press

B)
EMOM 16’
1: 6/6 dead clean
2: 10 goblet squat + 10 American swing
3: 6/6 kickstand deadlift
4: 5x (pull through + push up )
@same weight

Back squat kolmosia nousevilla

Deadlift
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM

Bench Press + Weighted Pull-ups
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM
Superset: perform bench press reps then immediately perform pull-ups each set.
Pull-up weights in the comments.

Strict Press

A) 2x5 @RIR 1-2

B) 3x2 @RIR 0-1

*E3MOM

Push Press

• 3x4 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Weighted Wide Pull Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

Metcon

4x 5min AMRAP / 2min Rest Between
Alternating A&B

A:
- 6 bMU
- 15 GHD
- 20m HSW

B:
- 12 C2B
- 10 DB Snatch @50lbs
- 8 Cal Ski

Accessories

4 Rounds For Quality:

• 10-15 DB Bench Press
• 15-20 Banded High Pull
• 10 Feet Raised Ring Row

Snatch balance

Snatch pressing