"piiitkä metcon" ELI pk. Ergo tai ulkoilu
60min + ulkoilu/lenkkeily
Kävely alkuun, sitten esim 20 min kohdalla 20 min kevyttä juoksua.

3rnd

10 Back lateral raises
10 Shoulder lateral raises
10 Front lateral raises

Pull up

5-4-3-2-1-5-4-3-2-1

AF WEEK 12, Bonus workout, Engine

CONDITIONING
5 RFT:

1000m Bike
400m Run (airrunner)

Overall RPE 4. Target: increase pace with the running round by round.
Can you go sub 18

Back squat 1x5

1: sit-ups
2: plank
3: russian twist with db

10 thrusters
10 pull-ups
30 double unders

TC 10min

C&J

A) WU Plyo

4 Sets Of:

• 3 DB Squat Jump

rest 30s

• 3-5 Plyo Push Up

rest 90s

B) PC + FS + Jerk

• 1+1+1 @75% of 1RM C&J

rest 90s

• 1+1+1 @80%

rest 90s

• 1+1+1 @85%

rest 90s

• 1+1+1 @85+

Push Press

• 2x5 @75%
• 2x3 @80%

rest 2min between sets

Metcon

2 Rds For Time:

• 2 RC (1 legless/1 normal)
• 9 GTOH @42.5kg
• 12 Cal Ski

-Rest 4min-

2 Rds For Time:

• 4 RC
• 18 GTOH @30kg
• 12 Cal Ski

Accessories

A) 3x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Feet Raised Ring Row

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10 Lu Raise (2x Plate)
• 10-15 No Feet Hang Muscle Snatch

*rest as needed

Hang power clean

4 x 3 @ 70+%1RM Power clean, Rest 2:00 between sets

EMOM 16 or 20 (0:40 work / 0:20 rest)

1) Bar muscle ups
2) Cross-over single or double-unders
3) Handstand push-ups*
4) Rest

You can pick the HSPU variation (wall-facing, strict, kipping or any of these to a deficit). Pick one that is challenging and you know you’d need to work on. You can choose a different variation each round as well if wanted.
Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

Movement options. You can also choose to drop a movement off if feeling very fatigued.

Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Cross-overs → Double-unders → Single-unders
HSPU → Standing HSPU variation of choice → Hand-release push-ups