3-4 Intervals

A1. AMRAP 10 @ threshold*
1200m Run
600m SkiErg
Air bike for calories in the remaining time

– 4:00 active recovery (bike, row, ski, jog/walk) between intervals –

A2. AMRAP 10 @ threshold*
2400m Air bike
800m Row
Run for distance in the remaining time

– 4:00 active recovery (bike, row, ski, jog/walk) between intervals –

• a pace you could hold for 40-minutes if needed.

Flow. A1 – A2 – A1 (- A2)
Number of intervals. See how tired you feel after the Open workout and if you think you’ll repeat on Monday (tired and/or repeat = 3 intervals / fresh and not repeat = 4 intervals).

Overview. Long aerobic intervals with a fixed buy-in followed by AMRAP at the end. The first half of each interval establishes the pace; the second half tests whether you controlled it well enough to keep working. The focus is sustainable output across all intervals, not a big first effort.
Effort. Work at ~8/10. The buy-in segments should feel strong but controlled. If you’re out of breath and not in control when you get to the open portion, you started too hard. You should be able to match or stay close to your first A1 and A2 totals when they reappear. Think 10km run effort, not a 3km.
Feel. Breathing builds progressively rather than spiking early. The final minutes on the open modality should feel like steady effort, not a desperate push. Overall you should feel like you are in control of your pace, not be in survival mode.
Adaptation. Builds threshold capacity and pacing control across mixed cyclical patterns. Trains the ability to hold strong output, transition smoothly between machines and running, and finish with quality work at the end of a longer effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your second A1 and A2 close to the first in pace?
– Did the opening segments set you up to accumulate meaningful work at the end?
– How was your pacing overall? Sustainable? Repeatable? Or did you start too fast?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run/Ski → 3000m BikeErg / 600m Row
Air bike/Row → BikeErg / Ski for same distance

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

AF WEEK 16, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 1 @ 80–85% Then 2 singles @ 85–88%
A2) Jerk (from rack): 4 x 2 @ 75–80%

Target: Commit under heavier loads; decisive jerk execution.

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

EMOM 12

1) Wall walks (0:40/0:20)
2) Chest-to-bar pull-ups (0:30/0:30)
3) Air bike @ easy pace

Flow. Work for 40-seconds on wall walk, 30-seconds on chest-to-bar, and the full minute on the air bike.

Intent. Improve your Wall walk and Chest-to-bar efficiency and stamina, use the air bike for recovery.

Note. Make sure to stop on chest-to-bar IF you think your hands will tear. Cap the reps at 60 chest-to-bars if you get there.

5 - 3 - 1+ @75-85-95%
laske painot: 1RM x 90%

Bench Press 3x5

Back squat

3 x 3 @ 70%, rest 2:00 between sets

Yoke carry max effort for any distance.