AF WEEK 8, Day 3

CONDITIONING:
4x4min ON-3min OFF (alternate between A&B)

A: AMRAP 4’
2 rounds: 5 Power Snatch + 10 Bar over Burpee
→ remaining time Cindy or Nate

B: AMRAP 4’
12/10cal Echo
8 single arm DB Hang C&J (4+4 total)
8 TTB

RPE 4-5 when working.
Target: 2+ rounds Cindy/Nate each interval and 2+ rounds B each interval

Rxd: 50/35kg and 22,5/15kg.
Masters: 40/30kg and 22,5/15kg
Advanced: 60/40kg and 22,5/15kg

Cindy is 5 Pull-Up + 10 Push-Up + 15 Air Squat
Nate is 2 Ring MU + 4 HSPU + 8 KBS @32/24kg

3 x alkavalla 4 minuutilla

3 maastaveto, 70%->80% (nousevat painot)
6-10 rengassoutu

Run 3000m for time

Overview. This is your chance to put the last weeks of work into action. The 3K time trial is short, intense, and rewarding. A great test of pacing, control, and finish. Start with confidence, stay smooth in the middle, and aim to finish strong.
You’re not trying to prove anything in the first 400m. Trust your pacing, run with control, and let your effort build naturally. If you’ve trained consistently, you’re ready for this.
Adaptation. Assessment of race-specific fitness: your ability to settle into race rhythm, tolerate increasing discomfort, and execute a strong finish under fatigue.
Pace/Effort. Your goal is even effort with a strong finish, not a heroic first 400m. Think of the 3K as three parts:
First 1000m – Settle into your target pace
Start just a touch slower than goal 3K pace for the first 200–300m, then lock into your rhythm. It should feel strong but controlled: breathing under control, legs turning over smoothly. You should finish this segment knowing you can keep going without red-lining.
Middle 1000m – Hold effort under fatigue
This is the hardest part of the race. Your goal is to not slow down. Expect to feel uncomfortable here: stay upright, focus on breathing, and maintain cadence. Don’t try to push yet, just hold your pace.
Final 1000m – Finish with effort, not tension
If you’ve paced the first two segments well, you’ll be able to pick your effort up a bit without breaking form. Focus on strong arm drive, quick turnover, and relaxed face/shoulders. No need to sprint early: aim for a steady increase over the last 400–600m.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you pace the first 1000m? Did it set you up or cost you later?
– Were you able to stay consistent through the middle section?
– Did you maintain form and effort in the final 1000m, or were you just trying to hold on?
– What’s one thing you did really well in this race?
– What’s one thing you’d adjust next time?
The goal of this debrief is to help you understand your race, not just your time. Use what you learned to guide your upcoming runs

W/U:
3 rounds
40m prowler push (empty sled)
20m bear crawl
20m walking lunges

Strength:
EMOTM Back Squat
5 rounds of 5 reps 85 lbs
5 rounds of 3 reps of 105 lbs
5 rounds of 1 rep of 125 lbs

WOD:
20 min AMRAP
5 dips (black band)
10 burpees
15 sec L-sit hold (did knees up)

10 rds + 5 dips

2 mi run along waterfront

AF WEEK 8, Bonus workout, Engine

CONDITIONING
EMOM x20

1) 10-15cal Echo
2) 30-50 DU
3) 6/4cal Echo + 20 DU
4) rest

Overall RPE 4. This is a combination of Echo
and DUs. Choose a challenging, but repeatable
rep scheme and just let go!

WU:
1000m row

WOD:
Partner WOD (me, Sherry, Sophie)

120 Thrusters (55)
every minute, everyone does 5 burpees

did first minute: 22
11
9
8
7
Total: 57

Time: 12:54

Did 4 strict pullups, then 8 strict with black band
worked on kips
did 2 kipping pullups w/o band

5-5-5-5

Go every 2:00

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Pyöritykset nilkka vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Hyvää huomenta istuen
3. LLA - punnerrus jarruttaen
4. Uimari päinmakuulla

VOIMA
3 x 8 maastaveto

KIERTOHARJOITUS
2-3 x 35s./20s.
1. Rengassoutu
2. Landmine twist
3. Seisten lonkankoukistaja minivk
4. Pull over (jalkojen laskuilla)

3 Sets of 5 reps for quality
Strict HSPU + 3"s on negative (Way down)

Then...
1 Set of Max: Freestanding Handstand push ups (Kipping/Wall or modified)