Zone 1:
SkiErg / RowErg

Zone 2:
SBL Lunges / Zercher Lunges

Zone 3:
Run / High knee run

Zone 4:
Plank Jack / Bicycle Crunch

Zone 5:
Shuttle Run / Airbike

Zone 6:
KB Thruster / KB Goblet Squat

-4 rounds
-Work 40s Rest 45s
-Effort needs to be 110% as work period is short and rest period is long

2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
8 V-ups
+
3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on power clean and push jerk
* prep the other movements between sets
+
Once through @ workout pace
5 Power cleans @ workout weight
5 Bar-facing burpees
5 Chest-to-bar pull-ups
5 Push jerks @ workout weight
5 Box jump overs, 24/20″
5 Toes-to-bars

3hlö tiimeissä, kolmea eri pistettä vaihdellen 20min:
1:30/paikka
Paikka 1: max calorit pyörä
Paikka 2: max kierrokset:
10 lisäpaino askelkyykky
5 vauhtipunnerrus
10 lisäpaino istumaannousu
Paikka 3: lepo

AF WEEK 27, Day 1

CONDITIONING:
“Pyörää ja snätsiä”
EMOM x20:

1) 8-15cal Bike
2) 5 Power Snatch
3) 8-15cal Bike
4) 3 Squat Snatch

Overall RPE 4. Target: snatches with singles. Choose a
challenging but repeatable rep scheme for the bike.
Loadings:
Rxd: 65- 70% of 1RM Squat Snatch
Scaling
Bike→ Row or Echo or 150m Run

AF WEEK 27, Day 3

STRENGTH:
2-3 rounds, go by feel and rest as needed between:

1) 8+8 Bulgarian Squat
2) 10+10 Gorilla Row

RIR 2-3

AF WEEK 27, Day 3

WEIGHTLIFTING:
C&J complex:
E90-120sec x6:

Clean Pull + Low Hang Squat Clean + Jerk

Target: find a technical heavy set of the day.

AF WEEK 27, Day 2

GYMNASTIC CONDITIONING:
EMOM x9:

Ring Muscle-Up

Choose your reps scheme based on your fitness level:
A: 1-2-1-2-1-2-1-2-1 (13 total)
B: 1-2-3-1-2-3-1-2-3 (18 total)
C: 1-2-3-4-1-2-3-4-1 (21 total)
D: 1-2-3-4-5-4-3-2-1 (25 total)

RPE 3 to 4. Target: no fails, goal is to get good quality reps and build up your confidence.
Scaling Options:
Bar MU or Jumping Bar MU or with strict pull-up + ring dip (for example 3 MU→ 3 strict pull-up +
3 ring dip)

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

AF WEEK 7, Day 1

CONDITIONING:

Tabata RKBS 8 rounds:

20sec: RKBS
10sec rest

Target: go heavy with the KB!

2 Rounds
8 Tension swings (sponge/block between feet)
8 V-ups
8 Push ups
+
Optional – Kipping HSPU drills, 1-2 rounds
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
1-2 sets @ empty/light barbell
3 hang clean high pulls
3 hang muscle cleans
3 tempo front squats, tempo 53X1
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders
3 hang (squat) cleans
+
Build to workout weight for barbell movements
* Practise few short sets of TTBs and HSPUs between weights
+
@ workout weight
150m Row
3 Front squats
6 Toes-to-bars
150m SkiErg
3 Power cleans
6 Handstand push-ups