INTERVAL 3 kierr. 40/20sek (12min)
- Heiluri vastuksella
- Kuulan kosketus lankussa
- A.k. taakse + kyykky
- Russian twist

AMRAP 10
- Am. heiluri x 12
- Maljakyykky x 10
- Rive+työntö x 8+8
- Burpee x 6

TABATA 4min
- Heiluri raskaalla (Russian swing)

*-1 Round
-8min work (Sprint for 30s/Rest for 45s) 1min rest between rounds
-Long recovery time, focus on maximum speed and output in sprint.
*

Zone 1:
Run Sprint (3-5% incline)

Zone 2:
RowErg Sprint

Zone 3:
-DB snatch x 10
-Skater x 10
-Plank+Knee drop x 10

Zone 4:
SkiErg Sprint

A: Burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 3set
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

A:
Zone 1: SkiErg
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Plank

A:
Zone 2: Run
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Pushup

A:
Zone 3: WallBall
1: 10-15
2: 12-20
3: 14-25
4: 16-27
5: 18-30

B: Wall Squat

A:
Zone 4: RowErg
1: 125-150m
2: 150-200m
3: 175-250m
4: 200-300m
5: 225-350m

B: Rest

Zone 5: BBJ
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: Sled push 10m

A:
Zone 6: SB Reverse Lunge (leg pair)
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: High knee run

Objective: Each round A increases amount of reps. B works as long as A is working.

• 5 rounds per zone then change zones
• You can change A and B every minute or every other minute or after each zone (option is yours)
• 3 pairs per station ( 3x A and 3x B)
• 30 seconds transition between zones

AF WEEK 3, Day 3

ACCESSORY:
2-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10-12 DB Skull Crushers

RIR 1-2

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/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
3-5 Strict pull-ups
10 V-ups
10m Seal walk
+
Build to workout weight for DB snatches and overhead squats
* Few short sets of chest-to-bars, toes-to-bars and box jump overs between weights
+
@ workout weight
2 Wall walks
4 DB snatches
6 Box jump overs
4 DB snatches
2 Wall walks
– Rest 0:30 –
3 Overhead squats
5 Chest-to-bars
8 (cal) Air bike
5 Toes-to-bars
3 Overhead squats

Handstand hold/walk

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

LÄMMITTELY
5:00 min vapaavalintainen ergometri (soutu, hiihto, pyörä)

Sen jälkeen 10:00 minuuttia:
15 Lattiasta pään päälle nostoa levypainolla
10 Kahvakuula etuheilautusta
5 Penkkipunnerrusta
3+3 Samsonin venytystä

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** KUNTOHARJOITUS**

4 Kierrosta aikaa vasten:

10 Penkkipunnerrusta, 65/40kg
15 Kahvakuula etuheilautusta, 32/24kg
20 Lattiasta pään päälle nostoa käsipainoilla, 2 x 15/12kg
2:00 minuutin lepo kierrosten välissä.

Aikaraja: 21:00 minuuttia

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HUOMIOITA

Tavoite on tehdä neljä kierrosta aikaa vastaan mahdollisimman nopeasti.

Tämä harjoitus kehittää perusvoimaa sekä voimakestävyyttä. Käytettävien painojen tulisi olla raskaamman puoleiset. Hyvin onnistuneen harjoituksen tunnistat siitä, että saat tehtyä sarjat putkeen tai yhden nopean levon kanssa.

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –