AF WEEK 1, Day 1

CORE:
2-3 rounds, go by feel:

30sec Plank Hold
30sec Top of Push-Up
30sec Plank Step-Ups (to top of push-up)
60sec rest

Feel the burn!

For time :

100 Wall walks

Time Cap 40

Kiitoksia Veeralle menneestä kesästä!! <3 Kenties tapaamme työn merkeissä myöhemminkin. Annoin Veeralla tehtäväksi suunnitella yhden Wodin. Ja tuloksena syntyi "Veera" - HeroWorkout.
Itse mestari selviytyi annetusta haasteesta ajassa 19:30.
- Pääkeisari

Bench press 3x3, 1x9

AMRAP 10 @ steady

1-2-3-etc.
Handstand walk pirouettes*
Rope climb

• The HSW pirouette setup as per the video (5’ segments), you can kick down between the reps or go unbroken

Movement options.
Handstand walk pirouette → Handstand pivots → 20-sec Wall facing flutters
Rope climb → Any variation of a rope climb → Pull to standing from the floor (2 – 4/climb)

2-3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (3 RIR)
12 Stiff-legged deadlift @ RPE 7 (3 RIR)
24 Walking lunges*

• Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).

Build by feel:
1 Power Snatch

As many Reps as possible in 7 min :

3 Push-Ups
6 Wallball
9 Sit-Ups

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 12-15 DB Push presses + 6-12 Strict pull ups
2) 22-30/16-24 (cal) Air bike
3) 20-40m Sled push/backwards drag
4) 22-30/16-24 (cal) Row
5) 6-8 SB over the shoulder @ 68/45kg (150/100lbs) + 12-20 Toes-to-bars
6) Rest

Challenging weight you can do for 15 reps at least on the 1st round and at least 12 reps on following rounds, e.g. 2 x 22.5/15kg (50/35lbs)

Alternate sled push and drag in 10m segments. Set TRX or rings on the sled to drag it backwards (walking backwards, not arm-over-arm). This should be fairly heavy.
Flow. 1st 2-minutes: DB PP + strict PU, next 2-minutes: Air bike, etc. There is a 2-minute rest at the end of each round (station 6).<
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:40, leaving at least 0:20 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. quads on air bike into sled) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (Sled/Sandbag) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Air bike/Row → SkiErg/BikeErg for same calories or 300-400m Run
DB Push press → see notes above about picking an appropriate weight
Strict Pull-ups → Banded strict pull-ups → Ring rows
Sled Push/Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
Toes-to-Bar → Reduce reps to 8-12 → Toes-to-rings
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight

Yoke carry

5 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

Tabata x3

1. Tabata 10s on/20s off x8
   Rind dip up/down hold

2. Tabata 15s on/15s off x8
   Ring row up hold

3. Tabata 20s on/20s off x8
   Push ups up/down hold