Deadlift

E3MOM X6

1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy.)

Metcon

12min AMRAP:

• 12 Cal Row
• 12 C2B
• 12 k.Hspu

Strength

Posterior

3-4 Rounds:

• 8/8 Back Rack Rear Foot Elevated Lunge

Rest 90s

• 10/10 Single Arm DB Row

Rest 90s

Core

3-4 Rounds:

• 5-10 Ab Wheel Roll Out (polviltaan)
• 10/10 Pallof Press
• 15/15 Russian Twist Wall Ball Throw

Find heavy on the comblex, dont let go bar.
6 power clean
6 barbell row
6 front squat
6 stoh
6 back squat
6 push up

5 rounds:

5 wall walks
20 air squats
10 pull ups
40 single unders
20 abmat sit ups

EMOM 10

5-5-4-4-3-3-2-2-1-1
Power cleans (touch-and-go)
Push jerks

• Each “round” must be as single unbroken set ** Build up weight as the reps go down *** Have all the plates ready to increase weight so you don’t run out of time. IF needed, add an extra 30-seconds at

each weight increase so you don’t have to rush the lifts.
Intent. Improve your barbell cycling efficiency and stamina.
Weight. Start @ 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs) THEN build up every time reps go down. Choose a weight that allows you to 1) build up weight as reps go down, 2) focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.

5 x 3min Man maker’s
Punnerrus
Renegade row
Heiluri
High pull
Rive
Työntö
Etukyykky

Tee kahdella saman painoisella kuulalla, jokaista liikettä 1 toisto sujuvasti putkeen.
Erät 3 min AMRAP, huili 1,5min erien välissä.

8 kierrosta 45sek työ, 15sek huili
8 wall ball
Max am.heiluri

”tulos” on heilurien määrä

2x3x33
2x2x38
2x2x44
2x47
3x1x50

AF WEEK 15, Day 1

CONDITIONING:
3 RFT:

7 Dual DB Thruster
9 TTB
11/9cal Echo

RPE 4-5
Target: unbroken sets with fast transitions. Go hard with the Echo. Can you go sub 5min? Time Cap 7

Rxd: 2x22,5/15kg.
Masters: 2x17,5/12,5kg

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

CFG quarterfinals 21.1

For total time:

3 rounds of:
10 Strict handstand push-ups
10 DB hang power cleans @ 2 x 22.5/15kg (50/35lbs)
50 Double-unders



– Rest 1:00 -



3 rounds of:
10 Kipping handstand push-ups
10 DB shoulder-to-overheads @ 2 x 22.5/15kg (50/35lbs)
50 Double-unders



Time cap. 10:00

– Rest 10:00 –

For time
25 Burpee box get overs, 40″
50 GHD sit-ups
25 Burpee box get overs, 40″

Time cap. 10:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – A classic quarterfinals workout from 2021. The key is to know your HSPU capacity and plan accordingly (unbroken or multiple sets).
Part B – High burpee box get overs and GHDs. The hip flexor fatigue from GHDs might come as a surprise on that 2nd set of burpees (be ready).
Strategy.
Part A – If you are proficient with the movements, you can push for big, even unbroken sets, on everything from the very beginning. If you know that the HSPUs will be a challenge, have a plan to break them into quick, smart sets. The goal is to minimize the amount you need to rest between sets and ensure that you can keep your pace on the second part of the workout.
Aim to go unbroken on the DBs on both parts. The shoulder-to-overhead will be much more challenging than the hang power clean. Be sure to keep the DBs close, use your hips and force lockout every rep. The DUs can both be an opportunity to recover and to make up time (by keeping them unbroken). Stay relaxed and breathe.
You have the 1-minute built-in rest during this workout, so you can push the first part a little harder than you might otherwise. Don’t be afraid to take a more aggressive approach in the beginning, just be prepared to adjust if you feel like you are getting too close to failure on the HSPUs.
Part B – Be ready for the burpees to take a while here. Focus on finding a good rhythm to start then stay with it (very easy to slow down on these). Pay attention to the landing from the box, especially in the end when you’re tired. While single unbroken set on GHDs would be nice, you have to still get your legs high to get over the box ( = don’t fry your hip flexors, take breaks if needed).
Instructions. Use the Quarterfinals equipment set up. Your handstand push-up box should be 24 x 40” and your start line should be 5 feet from the top of the box. Your DBs and jump rope must remain behind this 5ft line the entire workout.
Debrief.
– How was your strategy overall? Were you able to push and sustain your pace or did you need to take more breaks?
– Could you have been more aggressive in your approach? Should you have been more conservative from the beginning?
– How did you break the DB movements up (or did you keep them UB)? How was the shoulder-to-overhead relative to what you expected?
– Could you stay relaxed and keep the double-unders in big/unbroken sets?
– How was your rhythm on the burpees and GHD in part B?
– How would you change your approach to these workouts if you’d repeat them?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Strict handstand push-up→ Reduce reps (6 to 8 reps) → Regular handstand push-up → Standing HSPU variation of choice
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs), you should be able to do at least 20 reps UB with this weight (if needed)
Double-under → Reduce reps (30 to 40 reps) → Speed rope steps
Handstand push-up → Standing HSPU variation of choice→ Push-ups (10 or 15)
Burpee get overs → reduce the box height as needed, the intent is for you to use your hands to get over the box ( = not regular burpee box jump overs)
GHD sit-ups → GHD sit-up to parallel → V-ups → ab-mat sit-ups