Ei wodeja!

Ft:

1000m Bike
10 Bulgarian split squat
10 Burpees
1000m Bike
10 Bulgarian split squat
10 Burpees
1000m Bike
10 Bulgarian split squat
10 Burpees

AF WEEK 21, Day 2

CONDITIONING 1:

For time:

400m Run
21 DB Bench Press
21 TTB
400m Run
15 DB Bench Press
15 TTB
400m Run
9 DB Bench Press
9 TTB

RPE 4-5, go hard!
Rxd: 2x22,5/15kg. Masters: 2x17,5/12,5kg. Advanced: 2x25/17,5kg

AF WEEK 22, Day 2

CONDITIONING:
For time:

3k Run
30 Burpee Pull-Up
2k Run
20 Burpee Pull-Up
1k Run
10 Burpee Pul-Up

RPE 4-5. Target: sub 37min. Time cap 60min.
This is our longest metcon of the week. Push the pace with the
runs and be consistent with your burpee pull-ups. Strong finish in
the last run.
Tailoring Options:
Run: go for 2k-1,5k-1k
Burpee Pull-Up→ Low bar burpee pull-up

20 min EMOM lugnt tempo
1. Machine/sledge push
2. 10 Box step-ups
3. 10 Ringrows
4. 10 Dead bugs
5. 5-8 incline push-ups (mot box)

Mål: återhämtning och cirkulation. Väck kroppen utan att stressa den. 60–70 % effort.

Post workout:

EMOM 8
1. Cat-cow 45 sek, vila resten
2. 45 sek banded pull-aparts, vila resten
3. Glute bridges (2 sek paus uppe)
4. Plank 45 sek, vila resten

Deadlift

• 1x5 @65%
• 1x3 @75%
• 1x Max Reps @85%

*rest 3min between sets

Gymnastic Metcon

AMRAP 2-2-2-3min // rest 1:30 between

• 15m HSW (3x5m)
• 15m Double DB Walking Lunge (farmer hold)
• Max Reps: rMU

*DB @35lbs

Strength

A) 3-4 Rounds:

• 5 Ring Pull Up + 10-20s Chin Over Ring Hold

rest 30s

• 20-30s Ring Support Hold

rest 30s

• 5-10 Ring Dip

rest 2-3min

B) 3-4 Rounds For Quality:

• 15 Banded Hip Ext. + 20-30s Hold
• 30-45s/leg Copenhagen Plank
• 10/10 KB Leg Raise (boksin päältä)

5 min amrap with partner

Deadlift 12
hang power clean 9
Stoh 6

35/50

Deadlift + hang clean + stoh Rm1

2 ROUNDS FOR TIME
40 toes to bar
30 handstand push-up
20 dual-db snatch 22,5/15 kg
10 wall walk
* split as needed with partner

Time Cap: 15 min
Result: time

Dips
5x5