EMOM 12 (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

Cash in: 30 v-ups

Then:
-30(15+15) 1-arm DB OH walking lunges 15/10kg
-30 burpees over DB
-30 alt. DB snatch 15/10kg

Cash out: 30 v-ups

TC10

Back squat, Rest 3:00-4:00 between sets

2 Waves of:
7 @ 72-76%
5 @ 76-80%
3 @ 82-86%

1) e2:00 x6, alt a/b:
A: 3 strict press + 2 push press
B: 7+7 bench bird dog row

2) Amrap12:
6 thruster @tanko/ kevyt paino
12 vuorikiipeilijä
6 rengassoutu
12 cal soutu/fillari/ 9 cal echo -> vaihtele

Back Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up

Recommended weight is 70% 1RM.
Bench Press weight on the results.

AF WEEK 17, Bonus workout, Engine

CONDITIONING:
“Running Man”

AMRAP 30:

400m Run
10cal Row

Add 10cal to each round. First round with 10cal row, second round with 20cal…

5 x 2

Front squat
- 5 x 5 @85%

T2B & Pistoolit