6-8 Intervals

A1. AMRAP 3
30/24 (cal) Row
20 Wall balls @ 9/6kg (20/14lbs), 10′ target
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 1:00 before A2 –

A2. AMRAP 2
2 Rope climbs
12/10 (cal) SkiErg
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 2:00 before A1 –

Flow. Alternate A1 / A2

Number of intervals. Only do the final set of 2 intervals IF you have more to give

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.

Session RPE. 8.9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to the same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike/Ski → Other machine, same calories
Wall ball → Lighter ball
PC+J → 70/47.5 kg (155/105 lbs), 61/43 kg (135/95 lbs), 52.5/35 kg (115/75 lbs) or 43/30 kg (95/65 lbs), weight you can keep moving with as singles.
Burpee box jump over → lower box → Burpee box step overs

AF WEEK 21, Day 3

Finisher:
2-3 superset:

15 Ring Biceps Curl
15 Ring French Press

Feel the burn!

AF WEEK 21, Day 3

CONDITIONING:
For time:

12-9-6 Thruster
3-2-1 Rope Climb

RPE 5, maximum effort.
Target: sub 5min, Time Cap 8min.

Loading should be challenging. Split the reps if needed, but with short breaks only. Push the pace, this is a sprint. Rxd: 50/35kg. Masters: 42,5/30kg. Advanced: 60/40kg

AMRAP 40

500m Row / SkiErg (alt)
15 Burpees over the rower / 100m KB Farmer’s walk @ 2 x 32/24kg (70/53lbs) (alt)
400m Run

– Rest 1:00 between rounds –

SESSION NOTES
Overview. A long conditioning piece built around repeatable rounds, not max effort. Each round has one machine, one middle station, and one run, with the middle station alternating between burpees over the rower and a farmer’s walk. The goal is to settle into a pace you can hold for the full 40 minutes, use the 1:00 rest to reset, and avoid letting any single station push you over the threshold.

Session RPE. Work around 7–8/10. You should be moving with purpose, but not racing someone.

Feel. Breathing should rise early and stay elevated, especially on the burpee rounds. The farmer’s walk rounds will feel more controlled, but grip and posture will start to matter more as the workout goes on. Be mindful that you could get dizzy after the carry if you start the run too fast. Focus on always starting the run straight-away, even if you need to go a bit easier at first and build up.

Adaptation. Builds aerobic capacity and mixed-modal durability. Train your ability to repeat moderate-long efforts with short rest and manage breathing across cyclical work and running.

Debrief.
– How consistent were your round times across the 40 minutes?
– Which middle station felt harder?
– Did the 1:00 rest help you reset, or did fatigue keep carrying over?
– What pacing adjustment would help you stay more consistent next time?
– What two (2) things can you be proud of in this session?

Movement options.
Row/Ski → if needed do only one of the machines
Run → BikeErg 1000m
Burpees over rower → Burpees
KB FW → lighter KBs

AF WEEK 21, Day 3

WEIGHTLIFTING:
E2MOM x6:

Power Clean + 1 Push Press + 2 Split Jerk

Target: find a technical heavy set of the day. TnG reps. Push press will be the limiting factor in this complex.

LÄMMITTELY
2 kierrosta - 50s./30s.
1. Rintarangan kierto päinmakuulla
2. Soutu erg
3. Askelkyykky ylävartalon kierrolla
4. Soutu + kyykky trx
5. Rangan rullaus stepperin päällä
6. Nopea askellus stepperille polvennostolla

VOIMA AMRAP 10min
6 x maljakyykky kannat korotettuna
6 + 6 x pystypunnerrus vuorokäsin
6 + 6 x gorillasoutu
8 x vatsarutistus rullaten

Tabata
a) etuheilautus
b) thruster

For time :

Row

1000m-750m-500m-350m-500m-250m-500m-750m-1000m. Both Row all sets.

YGIG

TC 45

AF WEEK 21, Bonus workout, Engine

CONDITIONING:
“Jerry in pieces”
4 rounds, with 3min rest between:

400m Run
500m Row
400m Run
3min rest

Each round starts and ends with the run.

Target: all rounds with consistent pace and within 10sec Total of 3,2km run and 2000m row

Gymnastics

Warm up
10min

Gymnastics for quality
20min
Rope and pistol squat skills practice

Gymnastics WOD
EMOM 18min

8 alt pistol squats
4 high box jumps
1 rope climb or 2 bar muscle ups

Scale as needed

AF WEEK 21, Day 1

STRENGTH (2/3):

Weighted Pull-Up 3x5

RIR 1. Rest as needed between sets.