Warm up
Reps
20-10-5-3

Back squat
3*3
@80%

Accessory
Paused back squat
1.1.1
.= 3 sec pause at bottom

Paused zombie squat
1.1.1
.= 3 sec pause at bottom

Barbell RDL
Reps
10-5-5-5
@RPE 7-8

2 km row
Include one 100 m sprint and one 200 m sprint

100m Burpee
100m walking lunges
100m bear crawl
100m run

5 - 3 - 1+ @75-85-95% (+5kg edelliseen)
laske painot: 90% of 1RM

2x2x35
2x2x40
2x2x46
2x49
2x52
1x52

Alternate B1/B2

B1. Incline bench press – 3 x 3-5 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 4-6 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

AF WEEK 49, Day 2

STRENGTH
E2MOM for 3 rounds:

1) 5 Weighted Pull-Up
2) 5 Bench Press
3) 8+8 Bulgarian Squat

RIR 1-2. Make sure the first round is a working set→ enough
warm-up sets to ensure correct working load.

Bench Press

• 4x4 (1s pause) *rir 1-2 *rest 3min between

Pulling

3x Superset:

• 5 Weighted Chin Up
• 20m Sled Pull (hand over hand)

*rest 3min between rounds

EMOM 16

1: 40s Max Reps Strict Press @20kg
2: 40s Max Reps Wall Walk
3: 40s Max Reps Push Up
4: Rest

Accessories

3-4 Rounds:

• 15-20 Banded High Pull
• 10/10 KB Gorilla Row
• 20 Band Pull Apart

*rest as needed

5 - 5 - 5 @40-50-60% (+5kg edelliseen)
laske painot: 90% of 1RM

5 - 5 - 5 @40-50-60%
laske painot: 1RM x 90%

STRENGTH

EMOM 12'
1: 5 Tempo Incline Push up (41X1)
Rx: Push up
2: 5 Paused Feet Assisted Pull-up (3s pause at top)
Rx: Pull up
3: 10 Strict Hanging Leg Raise
Rx: Hanging L-sit Raise

WOD

1' ON : 1' OFF x 6 sets
10/7 cal Machine
max Alt. DB Hang C&J @15/10kg

Rx+:
12/9 cal Machine
Dumbbell @22.5/15kg

ACCESSORY

3 rounds of:
10 Scapula Pull up in Hollow
10 Scapula Push up in Hollow