Barbell Cycling

5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Overhead squat
Hang power snatch
Snatch balance
Hang squat snatch

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 Intervals

A1. AMRAP 8
800m Run
1600m BikeErg
Row for calories in the remaining time

A2. AMRAP 8
800m Run
60/45 (cal) Row
BikeErg for calories in the remaining time

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2

Overview. Mixed aerobic intervals pairing sustained running with bike and row efforts. Each 8-minute piece builds cumulative fatigue in the legs and lungs, challenging you to stay efficient under a steadily rising heart rate. The aim is to keep split times tight across intervals, smooth transitions, controlled breathing, and repeatable power output.
Effort. Work around 8.5/10 intensity. Push the run at a strong but manageable pace, then settle into consistent strokes or cadence on the machines. You should finish each interval breathing hard but able to match or slightly improve the next effort.
Feel. Expect heavy legs and controlled discomfort through the second half of each piece. Recovery between intervals will feel short, so use the early minutes of each round to reestablish rhythm before pushing.
Adaptation. Develop aerobic endurance, pacing control, and fatigue resistance in mixed cyclical work. Train the ability to maintain steady mechanics and power.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to maintain consistent effort across the intervals.
– Did your pacing on the runs set you up well for the machines?
– How long did it take to regain rhythm after transitions?
– What small adjustment would help you sustain power more evenly next time?

Movement options. You can sub any of the machines where needed

EMOM 40

1: 45s Erg (Z2)
2: 12 C2B + 20-30 Heavy/Drag Rope DU
3: 5-8 SB Clean
4: 15m HSW
5: Rest

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (2 RIR)
+
3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 2 reps in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

EMOM9
1: sled push
2: 20 russian twist
3: 30-45s hollow hold

EMOM9
1: princess squats
2: 20 hanging crossing leg raises
3: 30-45s plank hold

Lunges 10-8-6

Parin kanssa
5x6min 90sek huili erien välissä
1.
A) OH kävely 40m
B) Am. heiluri

2.
A) Askelkyykky kävely 20m
B) Sumo mave highpull

3.
A) Burpee hypyt 20m
B) Rive tupla kuulilla

4.
A) Ergo 15/20 cal
B) Farmari pito 2kb (raskas)

5.
A) Abmat sit up x 20
B) Lankku/hoover

Partner workout

8 rounds for time
I go, you go (4 each).
12/9 Cal erg
12 Kbs
12 Push ups
Cap 20

AF WEEK 17, Day 1

WEIGHTLIFTING:

A1) Build to heavy single Snatch with 5-7 lifts (88–92%)

A2) 3 x 1 @ ~85%.
Rest as needed between sets.

Target: Strong, confident lift. No grinding.