Complete as many rounds as possible in 15 minutes of

• Row 25 calories
• 25 GHD sit-ups
• 15 box jumps

♀ 24-in. box ♂ 30-in. box

Rope climbs / single-leg squats

Single leg squat / RC drills – 2 Rounds

5/side Elevated ankle lunges
5/side Tactical ankle rocks
5/side Cossack goblet squats
5/side High box step ups*
8 Pistols to a band, alt
Few practice reps of Rope climb foot lock drill

• All reps on one side, then the other. Slow and controlled on the way down.

Open 24.3

Complete as many reps as possible in 10 minutes of

• 1 wall walk
• 1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 145-lb barbell
♂ 205-lb barbell

AF WEEK 1, Day 2

CONDITIONING:
“Seven”
7 RFT:

7 HSPU
7 Thruster
7 TTB (K2E)
7 Deadlift
7 Burpee
7 KBS
7 Pull-Up

Overall RPE 4-5.
Target: sub 28min. Time Cap 35min

Loadings:
Rxd: 60/40kg thruster, 110/75kg deadlift, 32/24kg KB
Masters: 45/32,5kg Thruster, 90/60kg deadlift, 24/16kg KB

Tailoring Options:
Decrease loading
HSPU→ use an ab-mat or Pike Push-Up

Note: original Seven has Knees to Elbows. OG fire breathers
should do the workout with them, instead of TTB.

Scaling:
“Fiver” do the same workout with 5 rounds and 5 reps each
movement. Or do this as a partner wod, “IGYG”.

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

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

1: 0:45 row
2: 10 box step-overs
3: 0:45 bike erg
4: 12 line facing burpees
5: rest

4 Intervals

A1. AMRAP 8
1600m BikeErg
800m SkiErg
400m Row

A2. EMOM 9 (0:40/0:20)
1) (cal) BikeErg
2) (cal) SkiErg
3) (cal) Row

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2

Overview. This session is a variation from two weeks ago. The goal is to hold strong, repeatable output across intervals, manage rising leg fatigue, and stay composed through transitions.
Effort. Work around RPE 8-8.5. Push enough to make each round uncomfortable but sustainable. You should feel like you’re pushing but still in control on the machines. Finish each interval knowing you could match the same output again after the short rest.
Feel. A1 will build gradually, heavy breathing, increasing leg fatigue, and the challenge of holding your pace til the end. A2 feels sharper with the work/rest setup: higher heart rate, short recoveries between movements, and faster paces overall.
Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you pace the early rounds well enough to stay consistent to the end?
– Which element limited you most: muscle fatigue, heart rate, breathing?
– Were your A1 and A2 efforts balanced, or did one drop off more?
– Name two (2) things that went well and one (1) thing to improve on for next week.
Movement options. You can sub any of the machines where needed

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