Option 1 – Long bike
60 to 90-minute Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed
AMRAP 60 @ base*
4000m BikeErg
2000m Run
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Bar muscle-ups

B1. Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

(Rest as needed b/t each drill)
Rest 1:30 between each round

4 x e90s:
2 snatch pull + 2 tall snatch @ technical weight

2 Rounds
10/side Xiao Pengs
8 Scapula push-ups
5 Jefferson curls
10 Box step-ups, 20”
+
2 rounds
35 Speed rope skips
5 Inchworms
8 Tension swings
10 Box jumps, 24/20”
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Build to working weight for deadlift*
* Practice short sets of burpee box jump overs, DUs and bar muscle-ups between weights
+
3-2-1 @ workout weight/height
Deadlifts
Burpee box jump overs

– Rest 1:00 –

30-20-10 Double-unders
3-2-1 Bar muscle-ups

• You can also start each final prep part from 2 reps vs 3 reps to control volume.

AMRAP 15
- Am. Heiluri x 20
- Rive + Työntö x 10+10
- Maljakyykky x 15
- Russian sit up x 15

EMOM 15
- Russian heiluri x 20
- Thruster x 15
- Burpee x 10

AF WEEK 22, Day 3

STRENGTH:
3 rounds:

1) 3 Front Squat
2) 6-8 Seal Row
3) 6+6 Standing DB Press

RIR 2, not to failure but with perfect form. This can be done after the metcon, if you prefer
conditioning.

AMRAP 14

12 Box Jumps 24"/20"
7 Burpees to target
4 Shoulder Press @ ~70%

hollow body pos. KB pull over 4x6

slow eccentric pull up 8x1, 8-10 sec down, 1' rest

kip swing practice 6-8 sets

AF WEEK 27, Day 3

CONDITIONING:
4x2min ON- 1min OFF:

15 TTB
10 Bar over Burpee
→ remaining time max rep Cluster (squat clean thruster)

Target: you should have 30-45sec time to hit the
clusters. Don’t redline too fast. Smart pacing.
Choose a rep scheme where you get most of the
rounds unbroken or in 2 sets with small rest only.
Rxd: 50/35kg
Masters: 42,5/30kg
Advanced: 60/40kg

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top