5 Intervals

A1. AMRAP 5
21/15 (cal) Row
15 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 Toes-to-rings

A2. AMRAP 5
200m Run
4 Wall walks
12 DB snatches, alt @ 22.5/15kg (50/35lbs)

A3. AMRAP 5
200m Run
20m DB walking lunges @ 22.5/15kg (50/35lbs)
20/15 (cal) Row
20 Box jumps, 24/20”

– Rest 2:30 between each AMRAP –

Flow. A1-A2-A3-A2-A1

Overview. This session develops aerobic capacity and repeatability under fatigue. Each 5-minute AMRAP pushes you over the threshold, hard, uncomfortable work with short recovery. The goal is to sustain strong output across all intervals, while moving with intent.
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and shifting muscle groups will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, movement efficiency, and recovery between high-output efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent on the way back?
– Which part of each piece dictated your pace?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Row → SkiErg, BikeErg or Air bike for same calories
Wall balls → Lighter ball
Toes-to-rings → ab-mat sit-ups
Run → 400m BikeErg or 200m SkiErg
Wall walk → reduce reps (2 or 3/round) → 8 Push ups
DB snatches/lunges → 15/10kg (35/20lbs) OR scale up to 32.5/22.5kg (70/50lbs)

LÄMMITTELY
Hyvää huomenta kepillä
Kehonpainokyykky
Kyykyssä käden avaukset
Eteentaivutus + mittarimato
Lisko
Lantionnosto
LLA - jarruttava punnerrus

OSA 1 - DEADLIFT FROM THE GRAVE
3 rm maastaveto

OSA 2 - PUMPKIN PARTY
Aikaa vastaan (parin kanssa)
70 "pumpkin" sivukyykky
50 "pumpkin" vauhtipunnerrus
100 "pumpkin" goblet squat
50 "pumpkin" korokkeelle / boksille nousu
70 "pumpkin" russian twist

3 burpeen sakko (kummallekkin), jos "pumpkin" koskee maata

REVERSE LUNGE + BENT OVER ROW

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse lunge perään

Deadlift

1 x 1-3 @ 88-90%
5 x 3 @ 75% , go every 1:30-2:00

– Hit a single top set of 1-3 @ 88-90%, then focus on fast pulls on the back-off sets

EMOM x 8-12

1) machine
2) 5 clean deadlift + 5 muscle clean + 5 power clean
3) machine
4) 5-10 push up + 5-10 jerk behind the neck

10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Push Jerk.

Heavy lunges 10-8-8-4

AF WEEK 10, Day 1

ACCESSORY:
EMOM x6

1) 30sec Sandbag /D-Ball Hold
2) 30sec Plank Hold

RPE 4

Skills

Metcon

For time
3 x 12/10 cal 12 Raakariveä
3x 12/10 cal 6 Etukyykkyä

45/60 kg

E2MOM x 10

1 squat clean