AF WEEK 48, Bonus workout, Engine

CONDITIONING
EMOM x20

1) 10-15cal Bike
2) 30-60 DU

Overall RPE 3-4, go by feel.
This engine workout starts to accumulate.
Target: same rep scheme across.

Snatch Pull Complex for Quality
4 x 2+2 @easy

Snatch
3 x 2 @65-75%
4 x 1 @75-80%

Snatch Balance
4 x 2 @moderate

Finisher
3 Rounds of:
5 Jumps
30-45s Plank
8/8 Landmine Twist

AF WEEK 6, Day 1

WEIGHTLIFTING:
Week 5 – Rebuild

Snatch: EMOM x10: 6 singles @80%, 4 singles @85%

Clean & Jerk: E2MOM x5 – Clean & Jerk @80–85%

Target: Trust the movement

hip & spine mobility

back lying hip CARs 3x5/5

5 direction hip shifts 3x3/3

KB windmill 3x5/5

banded hamstrings curls 4x10

cossacks squat 4x5/5

2-3 sets of Running Intervals:
800m @RPE 6
400m @RPE 2-3
400m @RPE 8
2min Rest btw sets

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

800m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-4 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Run intervals

5-6 x 800m @ 5k pace

– Rest 1:30 between repeats –

+
Rest as needed, then:
4 x 200m @ mile pace

– Walk 200m for recovery –

5k pace. Use your pace from the 5k time trial from the previous block. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Mile pace. You can take either 1600m or 1500m (if you’re more familiar with this distance) as a reference point here. If you’re unsure of the pace, don’t worry, the intent is what matters here: These should be fast but not forced repeats to build confidence in your legs, even when they’re tired.

Number of intervals. Start with a number of intervals you can finish well. Only do the final one if pace and mechanics stay consistent.

Overview.
Progressing from last week to 800m repeats at 5k pace. Again, the goal is not to sprint the reps, but to continue to build controlled speed and repeatability at a pace you could hold for a hard 5k effort. The 200m repeats at the end are the same as last week. Stay focused to execute them well.

Effort.
Work at RPE 8-8.5/10. Each 800m should feel strong and purposeful, but not like a max effort. The 1:30 rest is short enough that fatigue will build. If you cannot hold 5k pace without forcing it, stop at the lower end of the range.

Feel.
The first 2-3 reps should feel smooth and almost too manageable. The 1:30 rest is just enough recovery to keep quality high, but not enough to feel fresh. While these will get hard, especially as volume accumulates, you should stay in control throughout.

Adaptation.
Develops 5k-specific speed, pacing control, and repeatability. These intervals improve your ability to hold a hard race pace with short recovery, while keeping mechanics efficient as fatigue builds. 200m repeats

Execution notes.
Use the first rep to lock into pace, not to test your fitness. Keep each 800m within a tight range rather than chasing one fast rep. Walk or easy jog during the 1:30 rest, then start the next rep on time. Stop the set when pace drops or form changes.

Debrief.
– How consistent were your 800m splits?
– Did the first few reps feel controlled enough or did you get carried away?
– On which interval (if at all) did the pace or your mechanics start to change?
– Were you able to stay relaxed and not force the speed on the 200m repeats?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 1000m Row or SkiErg repeats OR 2000m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

10 Rounds for time

35 Double-unders
3 Clean and jerks @ 83/61kg (185/135lbs)
3 Ring muscle-ups

Time cap. 20:00

– Rest 5:00 before part B –

B) 3-4 Rounds, go every 2:00

10/7 (cal) Air/Echo bike @ all out sprint for calories

– Stay on the bike and pedal easy for recovery between sprints –

Overview.
Part A is all about disciplined execution through 10 small rounds. Each one is manageable on its own, but the accumulated volume (350 DU, 30 CnJ and 30 rMU) adds up and will punish sloppy transitions or early over-pacing.

Part B is full-send bike sprints after a short reset.

Strategy.
Part A – Use the double-unders to stay relaxed and keep the rounds moving. Unbroken is ideal, but a quick reset is better than letting misses turn into frustration or long breaks.

Clean and jerks should be fast singles from the start. Step in, lift, drop, reset, and go again. The weight is heavy enough that you want to stay focused and not rush these.

The muscle-ups should stay smooth and repeatable. Rest as needed before jumping up to go unbroken (or look for movement options as needed).

Part B – These are all-out sprints for calories. Stay on the bike between rounds and pedal very easy. When the 2:00 window starts, accelerate hard immediately and keep pushing until the target calories are complete. Expect each sprint to hurt a bit more, but the intent should stay maximal.

Debrief.
– Were you able to stay relaxed on the double-unders? Any trips? If yes, how did you deal with them?
– Were clean and jerks consistent across all 10 rounds?
– Were you able to hold UB sets on the rings? How were your rests?
– What adjustment would help keep transitions in part A tighter next time?
– How was your output on the bike in part B compared to last week?
– What went well overall and what can you improve next time?

Movement options.
Double-unders → reduce reps (25) → Speed rope skips → Single-unders
Clean and jerk → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/25kg (115/75lbs), 43/30kg (95/65lbs), a weight you can chip away through as singles
Ring muscle-ups → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)