AMRAP 13, IGYG

Row 10/7 Calories
7 + 7 Hang Dumbbell Snatch
7 Front Squats 50/35kg ( From rack )

AF WEEK 31, Day 3

CONDITIONING 2: (20.9.2024)
AMRAP 5:

3 Deadlift
30 DU

RPE 5, hit this one with maximum intensity.

Target: 7+ rounds. Touch and go reps with the deadlift and keep
transitions fast. Bar should be heavy, but doable.

Rxd: 100/70kg
Masters: 90/60kg
Advanced: 120/90kg

Tailoring Options:
Decrease loading.
DU→ go with 20 reps or single unders.

60min amrap:
Pyörä 1000m
Juoksu 400m
Hiihto 400m

7 x 7min.
1000m Bike
500m Row
12 Push up
20 Sit up

VOIMA 3x
6 Maastavetoa v2
8 Renegaderow

Metcon 10x 30s ON 30s OFF
1) Kone
2) Kp-tempaus
3) Ilmakyykky
4) Vuorikiipeilijä
5) Lepo

Voima 3x
6x Takakyykky v2
6+6 Pystypunnerrus käsipainoilla v2

Metcon
6x1min on 1min off
A) 3 Burpeeta 4+4 Kp-tempausta
B) Kone

EMOM 10

1) Chest-to-bar pull ups (0:30 work / 0:30 rest)
2) Double-unders (0:40 work / 0:20 rest)

Intent. Accumulate repetition volume to improve your chest-to-bar/double under capacity

EMOM 10 (0:40 work / 0:20 rest)

1) Handstand push ups*
2) Rope climbs, 15’

• Aim to fit in at least 2 sets of HSPU each minute. This means we want you to 1) move fast when doing HSPUs, 2) practice breaking them into sets with short recoveries. Choose the hardest variation you can get at least 8 reps/minute with (see movement options).

Intent. Accumulate repetition volume to improve your HSPU/RC capacity

Movement options.
Handstand push-up → Strict deficit HSPU, 3.5/2” → Kipping deficit HSPU, 3.5/2” → Wall-facing HSPU → Strict HSPU → Kipping HSPU (control the descent/negative) → Standing HSPU variation of choice
Rope climb → Pulls to standing from the floor

Laite
40min

Jalkavoimailua

Emomx10
10 Goblet squat @42kg kk

Bulg.kyykky
3 x 6+6 @2x24kg kk

Front ruck lunges
3 x 8+8 @ 2x32kg kk