10 sets
5min bike/ski, 1min hsw/bmu

AF WEEK 50, Day 1

CONDITIONING:
EMOM x20 with a single KB (5 rounds)

1) 10+10 single arm Gorilla Row
2) 10+10 Front Rack Reverse Lunge
3) 10+10 Press
4) 20 Mountain Climber (1 rep: both legs)

Overall RPE 3, let’s start the week with a little lighter workout. Use a loading you can get all sets unbroken. Sweat a bit and move well.

E2MOM6:
3x5
Strict press

Gymnastics medley

Drills (you can choose to do some or all of these before the EMOM)

Bar MU drills – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

–

Single-leg squat prep – 1-2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

Peruskuntoharjoitus
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LÄMMITTELY
3min soutu
3min pyörä
3min hiihto

SITTEN
2 kierrosta:
6+6 lonkankoukistajavenytys + kyynärpään vienti lattian ja kierto kohti kattoa
12 kyykky-takareisi-pumppaus
6+6 skorpioni
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)

9x3min ergo, 20s lepo/vaihto

Harjoitus on tasaisella sykkeellä tehtävä peruskestävyyttä kehittävä harjoitus. Vaihda ergoa lepoajalla; järjestys voi olla esimerkiksi soutu, pyörä, hiihto.

Run

A) 1200m Warm Up (increasing pace)

B) E3MOM X 8-10

• 400m Run
• 10-15 Line Over Burpee

B) 10min easy Z2 cool down

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:40 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Vauhtipunnerrus te-ote + vala + allepud 2+2+2
15,15,25,25

Tempaus pp + tempaus pa 1+1
29,31,32,34,35 jotaki pariki kertaa samalla painolla

Rive pp + rive pa + työntö 1+1+1
35,40,45,50

Etukyykky 2s stopila
5x3
35,45,55,55,55

Gymnastic & Strength

1) Skill

A) For 10-15min Practice Kipping Hspu / Strict Hspu / Box Hspu etc.

B) EMOM 12:

1) 40s DU
2) 1 Set of Box Hspu / Negative Hspu / Handstand Hold Against Wall
3) Rest

Gymnastic Strength

4 Rounds:

• 15-20 Parallette Push Up rest 60s
• 20-30s Chin Over Bar Hold rest 60s
• 20-30s Hangin L-Sit Hold rest 2min

Metcon

EMOM 30:

1) 15 Cal Row
2) 15-20 GHD
3) 8-10 Heavy DB Snatch (25-30kg)
4) 3-4 Wall Walk
5) Rest

AMRAP 40

40/30 (cal) Machine 1
40/30 (cal) Machine 2
40/30 (cal) Machine 3

– Rest 2:00 between rounds –

Next round starts on the next machine in the sequence:
1 – Row → SkiErg → Air bike
2 – SkiErg → Air bike → Row
3 – Air bike → Row → SkiErg
4 etc. – repeat from top
Tip. Keep moving (walk) and breathing between rounds to help you recover better (vs lying down)