2x2x38
2x44
2x1x47
1x53
3x1x55

50 minutes @ HR Zone 2-3 :

4-6 Minutes Cardio
10 Push-Ups
12 Dual DB Bent Over Row
20 Air Squats
:30 Dual DB Overhead Hold
1:00 Wall Sit

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

4 Rounds
750m Row
25m Sledge push (90kg + Sled)
10 Strict press @40kg

4 Rounds
750m Ski erg
25m Sandbag Lunges @22.5kg
15 Clean (hang) @40kg

4 Rounds
25cal Air bike
12 Pull up
10 Burpees

2x3x33
2x2x38
2x2x44
2x47
3x1x50

Kyykky 3x3x70%, 1x75%, 1x80%

Stoppi-kyykky 2x6x40%
-3s stopit

Jalanloitonnus kumpparilla 3x20 / jalka

Painijan kyljet 3x15/15

4 x 3 min ON/2 min OFF

AMRAP
10 push-ups
10 alternating DB snatch 15 kg
7 cal ski erg

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

hollow body + superman hold TABATA

superset, 4x
10 plank seesaw
5/5 one arm ring row w. KB front rack hold

tuck up to handstand (sc: bounce up)
5x5-7 reps, 5-8sec static hold for the last rep 1' rest

10' EMOM
1: 5/5 alt. one legged ttb
2: 6-8 pike push up

AF WEEK 8, Day 2

GYMNASTIC STRENGTH:

E2MOM x3: Muscle-Up
E2MOM x3: HSPU
E2MOM x3: Strict C2B or Pull-Up

First 2 sets RIR 2, last set all out. Choose a movement model you can
get 3+ reps. You can do strict muscle-ups, kipping bar or ring muscle
ups or jumping muscle-ups. HSPU can be done wall facing or strict
or kipping.