ACCESSORY

40s ON, 20s OFF x3 rounds
1) side plank, left
2) side plank, right
3) plank (normi, kyynärvarret lattiassa)

• jos liian kevyttä niin ota paino mukaan

For time

• 200/250-meter row
• 25-foot handstand walk
• 10 dumbbell box step-overs
• 25-foot handstand walk

Stimulus and Strategy

Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

Alternating lunges 2 sets of heavy 4
Non-alternating lunges 2 sets of 16 reps (8+8)

INTERVALS

1min ON, 1min OFF x3 rounds (29min)
1) cal bike
2) 30s pull ups + 30s t2b
2) barbell front rack lunges @50kg
3) cal bike
4) wall walks

• minuutin aikana ”max” toisto (koita pitää suht samassa joka kierros) saat siis pilkkoa minsan aikana niin paljon kun haluut

Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to heavy 4 (H4) @ RPE 8
+
3 x 8 @ 80-90%H4

A2. Strict chin up, rest 2:00 before A1
Build to heavy 4 (H4) @ RPE 8
+
3 x 8 @ 80-90%H4

E90s x12
A) 6-8 DBL DB seated press
B) 8-12 inverted BB row
C) 8-12 box dips
D) 12-16 weighted situp

AF WEEK 33, Bonus Workout, Engine

CONDITIONING:
E3MOM for 4 rounds (48min):

1) 400m Run
2) 500/400m Row
3) 1000/800m Bike
4) 500/400m Ski

Target: sub 2min rounds with sustainable pace.
RPE 3-4 when working.

For 30 to 45-minutes @ steady pace

4-minute Echo bike
6 Single leg Box jumps, alternating
8m Bear crawl
10 – 20 metres each of:
– Sled rows
– Sled chest presses
– Sled face pulls
– Sled pull throughs
– Backwards drag
– Forwards drag

3x IGYG
12 BB biceps curl
30s hold

3x IGYG
15 leg throws

Alternate B1/B2

B1. DB bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Seal row – 4 x 6-8 @ RPE 8 (2 RIR), Rest 2:00 before B1