Tabata
Burpee
Plank hold

Alternate B1 / B2

B1. Strict dip – 2 x 8-12 @ RPE 7 (3 RIR), Rest 1:00 before B2

B2. Seal row – 2 x 6-10 @ RPE 7 (3 RIR), rest 2:00 before B1

*rack, *tc 20min

2@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

AF WEEK 27, Bonus workout, Engine

CONDITIONING:
“Track day”

10x400m Run, with 90sec rest between

Rounds 1-4, RPE 3-4
Rounds 5-8, RPE 4
Rounds 9-10, RPE 4,5-5

Overall RPE 4

Pace: Start at 80–85% effort (around 5K pace)
and aim to hold or slightly descend across
rounds.

Target: Most rounds should be within 5
seconds of each other.

Rest: 90 seconds is short enough to stay
aerobic but long enough for quality running.

push up pos. KB pull through 4x5/5

10' frog hold practice try to hold position for 30"

superset, 4x:
8 banded lat pull down (supinated grip, pvc pipe & band)
3/3 bear pos. wall tapping

21-15-9 reps for time: ring row
ring push up
air squat

T.C.: 10'

AF WEEK 27, Day 1

ACCESSORY:
1-3 rounds, rest as needed between:

1) 10 KB Suitcase Deadlift + 10 KB LAteral Flexion + 10 steps KB Suitcase Carry
2) 8+8 Lunge DB Press

RIR 2

2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
3-5 Pike compression slides

..Into

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

With pair or by yourself AMRAP 40:

50/30cal Row
4 rounds:
10/8 x KB swing
8/6 x Push up

50/30cal Ski
4 rounds:
10/8 x KB DLHP
8/6 x Box jump

45/25cal Bike
4 rounds:
10/8 x KB goblet squat
8/6 x burpee

100/200 x Double unders/Single unders
4 rounds:
10/8 x KB thruster
8/6 x V-ups

BikeErg warm-up

3:00 @ easy pace
+
2x
1:00 @ hard/harder pace
2:00 @ moderate pace
+
2x
0:10 @ SPRINT
1:50 @ easy

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski, row, rung or bike for meters rest of the time
rest 3 minutes between sets