42 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
3min hiihto
3min pyörä
3min soutu

Nosta vauhtia joka minuutti.

Sitten:
5+5 kyykyssä käden kierrot kohti kattoa
10 takareisien pumppaus; kämmenet maassa tai nilkoissa

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x6min ergo, 1 min lepo kierrosten välissä

3min kevyt
1min keskiraskas-raskas
2min kevyt

Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.

AF WEEK 37, Day 1

STRENGTH (3/3)
3 rounds, rest as needed between:

1) 6+6 Reverse Lunge
2) 6 Weighted Pull-Up

do not alternate legs, hit all 6 reps and then switch legs.
RIR 1-2

EMOM12:
1: :40 Dead Hang
2: :20 Ring Dip Bottom Hold
3: :40 Sandbag Bearhug Hold 60/40kg
4: 12 Double DB French Presses (Lying French Press)

ATPF WEEK 35 Day 2

CONDITIONING:

For time:
11-9-7-5-3 TTB
50-40-30-20-10 DU

RPE 3-4, go by feel.
Target: can you go unbroken?

ATPF WEEK 35 Day 2

CONDITIONING:

10 rounds for time:

1 Rope Climb
3 HSPU
5 High Box Jump (full extension at the top) (75/60cm)

Overall RPE 4.
Target: sub 75-90sec rounds.
Time Cap 18min.

Challenge yourself with one of the movements. Advanced athletes go with legless rope climbs and/or deficit HSPU/Wall facing HSPUStrict HSPU.

Scaling: 3 HSPU→ 2 HSPU or 3 Pike Push-Ups Box Jump→ lower box

5 rds
3 min on 1min off

15 wall ball
10 burpee/echo
15 kb swing / 30 du
10 lunge

AMRAP 30
50 deadlift (30kg)
50 hang power clean
50 back squat
50 bar over burbee

4 rounds of:
5+5 KB snatches
5+5 KB Windmills
10+10 DB snatches
10+10 DB side bends
15s + 15s Side plank
30s Weighted plank hold
Rest

3 min on 1 min off
@ easy steady pace
2 rounds (for 32 min total):
A.
10 alt db hang split snatch
10 abmat sit up
B.
10 cal bike
3 squat snatch light weight
C.
3 bear complex light weight
10 lungers body weight
D.
10 hang power clean db
10 superman