E2mom x 12:
A) 40m sled push
B) 60s sandbag bear hug hold
C) 10-15 kb push jerk 24kgs

Zone 1:
-Ski 300m
-SB Lunges 25m

Zone 2:
-Run 300m
-Plate squat x 10/15 (front rack)

Zone 3:
-Lunges 50m (no SB)
-Rest for 30s

Zone 4:
-WB x 20
-Rest for 30s

Zone 5:
A: Airbike 8-10cal (easy pace)
B: Rest

Zone 6:
A: DB snatch x 8/10 (per hand)
B: Rest

-8min work / 30s rest

STRENGTH

Paused back squat
3-2-1, 3-2-1
- 3 seconds hold at the bottom
- Increase weight each set
- Start second wave heavier than first one
- Rest 1:30-2:00 between sets

WOD

For time
10m Single dumbbell walking lunge (15/10 kg)
5 Burpee over dumbbell
200m Run
20m Single dumbbell walking lunge
10 Burpee over dumbbell
200m Run
30m Single dumbbell walking lunge
15 Burpee over dumbbell
200m Run

Rx+ options: @22,5/15 kg, 10-20-30 burpee over dumbbell.

Time cap: 11 minutes

ACCESSORY

Single dumbbell crossbody RDL
3 sets of 10/10 reps

Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 x 7.62m Handstand walk*, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Pull ups, Go every 0:30-0:40 (3 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Wall-facing handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)

• This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Flow. This week, you’ll rotate through each movement in a single round. (i.e. you’ll do 2-min monostructural + 2-min HSWs, THEN 2-min monostructural + 2-min Pull ups etc. Only once you’ve done the 2-min single-leg squats, will you move back into HSW on the next round).

Number of rounds. Choose based on how your body is feeling.

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
HSW → wall walks → Seal walk
Pull-ups → Jumping pull-ups → Ring rows
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Single leg squat → Pistols to a band → Single leg squats to a box

12'AMRAP
5/5 KB snatch
5/5 one arm TRX row w. KB front rack hold
5/5 steps walking lunges

8 x e2min

-15 wall ball 6-9kg
-15 v-ups
-15/12 cal row OR 13/10cal ski OR 18/15cal bike
-rest

1) e2:30 x4:
6-8 leuka
12 lisäpaino lantionnosto

2) Amrap15:

400m soutu/800m fillari
5 thruster @2x kässärit
10 askelkyykky
15 maastaveto @2x kässärit
20 istumaannousu

AF WEEK 22, Bonus workout, Engine

CONDITIONING:
“Koneralli”
E4MOM x9: 21-15-9 cal Machines
(A+B+C+A+B+C+A+B+C, 36min total)

A: 21cal Row + 15cal Ski + 9cal Bike
B: 21cal Ski + 15cal Bike + 21cal Row
C: 21cal Bike + 15cal Row +9cal Ski

Alternate the order of the machines
each round.
Overall RPE 4.
Target: all rounds within 10sec. Can
you go sub 2:30 each interval?
To hit sub 2:30 you must push the
machines hard and keep the
transitions fast. This can be done with
RPE 3-4 if wanted by scaling the rep
scheme lower.

Scaling: use a rep scheme of 18-13-7
or 15-12-9 or 12-9-6

Clean pull + hang clean pull above knee + hang clean pull below knee + slow down to the ground. Heavy weight!