AF WEEK 37, Day 1

STRENGTH (3/3)
3 rounds, rest as needed between:

1) 6+6 Reverse Lunge
2) 6 Weighted Pull-Up

do not alternate legs, hit all 6 reps and then switch legs.
RIR 1-2

42 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
3min hiihto
3min pyörä
3min soutu

Nosta vauhtia joka minuutti.

Sitten:
5+5 kyykyssä käden kierrot kohti kattoa
10 takareisien pumppaus; kämmenet maassa tai nilkoissa

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x6min ergo, 1 min lepo kierrosten välissä

3min kevyt
1min keskiraskas-raskas
2min kevyt

Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 3-5 Dragon Flag *rest 45s
• 10 Ab-wheel Rollout (Polviltaan) *rest 45s
• 20-30 Russian Twist (w/plate) *rest 45s

For time:
30-20-10 Thrusters 75/55#
15-10-5 Toes-to-bar
Goal: 6 min.

For Time

1,000 meter Row
1,000 meter SkiErg
2,000 meter BikeErg

1RM Front Squat
- Build up to days 1RM

5 rounds for time:
200m Skillmill Run
10 Burpees
10 Box Jumps 60/50cm

Barbell Prep (empty barbell)

5 – 3 – 1 of each:
Hang muscle snatch
Behind the neck snatch grip press
Overhead squat
Hang power snatch
Snatch balance
hang (squat) snatch

Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM

4 Intervals

800m Run
1600m BikeErg
800m Run


- Rest 2:00 between intervals –

Overview. This week is about sharpening things up and working out the right pace before the test workout next week. The structure is simple, 4 × (800m run, 1600m BikeErg, 800m run), but the challenge is in holding pace across all four intervals. By this point in the block you’ve built some volume and durability, now it’s about repeatability and finding the right pace under fatigue.
Intent. Treat each interval like a controlled race effort: settle into 5k pace on the runs, stay steady on the bike, and aim to come off every rest ready to hit the next set without falling off. The workout is about discipline, can you run the same splits on the last interval as the first?
Effort. Runs should be right at 5k pace, not faster, not slower. Both 800s in each interval should be nearly identical. BikeErg around 90% threshold, with smooth pedalling. The 2:00 rest is just enough to reset, not enough to fully recover.
Feel. The second run of each interval will feel heavy at first, but aim to find your rhythm by 200m. As the sets stack up, fatigue builds in the legs, but the goal is to stay composed and keep your pace. This session should feel demanding, but you should finish knowing you stayed in control (vs crashed and burned).
Adaptation. This session builds the ability to reproduce quality efforts under fatigue. It’s less about grinding volume and more about right pacing and efficiency in preparation for the benchmark next week.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your 800m splits hold steady across all four intervals?
– Was the bike power output consistent or did you start to fade?
– How well did the 2:00 rest let you reset?
– Name three things you were happy with and one thing to improve on for next time
Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.