3 rounds of:
15 AMSU
10 Hollow rocks
Rest

3 rounds of:
10 Ab-wheels
5 Strict T2B
Rest

Leuka emom 10
2-3 leukaa (kuminauhalla tai ilman)

Amrap 30 min
2 Wall Walk/käsilläkävely
6 Dippi
6 Jalkojen nosto/T2B
10 etuheilautus
10 kyykky

E2mom 14min
Hang high pull
Hang power clean x2
Clean x2

WU

Speeds

CF
Perushuttua
Mavea jossain muodossa

3-4 Intervals

A1. AMRAP 10 @ threshold*
1200m Run
600m SkiErg
Air bike for calories in the remaining time

– 4:00 active recovery (bike, row, ski, jog/walk) between intervals –

A2. AMRAP 10 @ threshold*
2400m Air bike
800m Row
Run for distance in the remaining time

– 4:00 active recovery (bike, row, ski, jog/walk) between intervals –

• a pace you could hold for 40-minutes if needed.

Flow. A1 – A2 – A1 (- A2)
Number of intervals. See how tired you feel after the Open workout and if you think you’ll repeat on Monday (tired and/or repeat = 3 intervals / fresh and not repeat = 4 intervals).

Overview. Long aerobic intervals with a fixed buy-in followed by AMRAP at the end. The first half of each interval establishes the pace; the second half tests whether you controlled it well enough to keep working. The focus is sustainable output across all intervals, not a big first effort.
Effort. Work at ~8/10. The buy-in segments should feel strong but controlled. If you’re out of breath and not in control when you get to the open portion, you started too hard. You should be able to match or stay close to your first A1 and A2 totals when they reappear. Think 10km run effort, not a 3km.
Feel. Breathing builds progressively rather than spiking early. The final minutes on the open modality should feel like steady effort, not a desperate push. Overall you should feel like you are in control of your pace, not be in survival mode.
Adaptation. Builds threshold capacity and pacing control across mixed cyclical patterns. Trains the ability to hold strong output, transition smoothly between machines and running, and finish with quality work at the end of a longer effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your second A1 and A2 close to the first in pace?
– Did the opening segments set you up to accumulate meaningful work at the end?
– How was your pacing overall? Sustainable? Repeatable? Or did you start too fast?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run/Ski → 3000m BikeErg / 600m Row
Air bike/Row → BikeErg / Ski for same distance

A1. Front squat 5 reps x 2 sets, RPE 8-10
A2. KB gorilla row 10-12 reps x 2 sets, RPE 8-10

B1. Deadlift 5 reps x 2 sets, RPE 8-10
B2. Deficit push-up 4-6 reps x 2 sets (same deficit as week 8), RPE 8-10

C1. T-bar sit-up 7-8 reps x 2 sets, RPE 8-10
C2. Lateral box step-ups 8-12 reps/leg x 2 sets, RPE 6-8
C3. Reverse hyper 10 reps x 2 sets, RPE 6-8

Back squat

Warm up
2x75%
2x80%

Basic weight
2x88% x3

AF WEEK 16, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 1 @ 80–85% Then 2 singles @ 85–88%
A2) Jerk (from rack): 4 x 2 @ 75–80%

Target: Commit under heavier loads; decisive jerk execution.

For time

• 35 pull-ups
• 35 shoulder-to-overheads

♀ 75 lb
♂ 115 lb

Bench Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets.