LÄMMITTELY
2 kierrosta - 60s./liike
1. AKK - polvet maahan
2. Lisko + sivutaivutus
3. 90/90 pyöräytys ja kurotus eteen + takana lantion ojennus
4. 90/90 takajalan nosto eteen + nousu
5. Päinmakuulla käsien veto + kääntö

VOIMA
Liikeparina
3 x 8 maastaveto
3 x 8 rengassoutu

AMRAP 8min
8 x air squat
8 + 8 x pallof press
8 x punnerrus

Deadlift 5-5-3-3-3-1-1-1-1 reps

• Look back at previous heavy deadlift efforts to help navigate today’s loading
• Experienced athletes should build in load and plan to go as heavy as possible across all sets
• Newer athletes should start light, focus on mechanics, and slowly add weight as comfortable
• Reduce the loading of the barbell as needed to maintain consistently sound mechanics
• Consider lifting from an elevated surface if unable to achieve a sound setup with the barbell on the floor
• Consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells to adjust complexity
• In case of injury or limitation, consider performing good mornings or GHD hip extensions
• Coaching cues Pull the “slack” out of your arms by trying to “break” the barbell across your shins

40 m lunges
80 m farmer’s carry
800 m run
15 kb goblet squats
20 burpee broad jumps

90 sec rest

4 rounds

For time

• 30 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

• 20 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

• 10 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

deadlift

10-8-6-4-2

*nouseva paino
*vikoissa 0-1 RIR
-*E3MOM

Metcon

E3MOM X6 Alternating A&B

A)

• 12 Cal Ski
• 6 Double KB hang snatch (2x20kg)

B)

• 12 Cal Ski
• 10 T2B

Accessories

A) 3x Superset:

• 15-20 Banded GHD Hip ext.
• 45/45s Copenhagen Plank

*r. 3min between rounds

B) 4 Rounds For Quality:

• 3-5 Dragon Flag
• 20-30 Russian Twist w/plate
• Accumulate 30s L-Sit Hold

AF WEEK 43, Day 1

STRENGTH
3 rounds, go by feel:

1) 6-8 DB Bench Press
2) 6-8 KB/DB Row

RIR 1-2. Go heavy with the loading to get.

LÄMMITTELY
2 kierrosta
• Jalan nosto rullan yli seinällä
• Rintarangan kierto seinällä
• Rullan työntö seinällä
• Vaaka + polven nosto kepin kanssa
• Kyykky käsien nostolla

VOIMA
1. Maastaveto tangolla 3 x 6-8
Lepo n. 60s. sarjojen välissä
2. Yhden käden tuettu kulmasoutu 3 x 6-8/käsi

AMRAP 10min
12 x lantionnosto
12 x vuorikiipeilijä
12 x selän ojennus

For time

100 Double-unders
50 DB walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
30 Handstand push-ups
15 Bar muscle-ups

80 Double-unders
40 DB front-rack walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
20 Deficit handstand push-ups, 3.5/2″
10 Bar muscle-ups

60 Double-unders
30 DB overhead walking lunges Steps @ 2 x 22.5/15kg (50/35lbs)
10 Wall-facing handstand push-ups
5 Bar muscle-ups

Time cap. 24:00

Note. This is a repeat from the start of the year. If you did the workout then, you can check for progress.
Strategy. Aim to keep the double-unders to minimal sets, but break them into manageable chunks with short rests to minimise trip-ups and maintain a consistent rhythm if needed. Do your best to stay relaxed and control your breathing before moving to each round of lunges.
Focus on a consistent pace for each set of lunges, planning smart breaks to ensure you can keep getting back to work quickly and avoid getting stuck. When you get to the front rack and overhead lunges, managing shoulder fatigue for the handstand push-ups should also be a consideration.
Approach each round of handstand push-ups and bar muscle-ups based on your proficiency and capacity. Regardless of your approach, be sure to have a plan that allows for breaks to remain short before getting back to work.
Debrief.
– How was your overall approach? Did you have the right strategy for each movement?
– Could you keep your breaks short?
– Were you able to stay relaxed on the rope? Did you break the lunges, HSPUs and bMUs into smart sets?
– What would you adapt in your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 – 50 – 25 reps) → Speed rope skips
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/25lbs)
Handstand push-up → Reduce reps (20 to 25 reps) → Standing HSPU variation of choice
Bar muscle-up → Reduce reps (9 – 7 – 5) → Chest-to-bar or regular pull-ups (30 – 20 -10 or 15 – 10 – 5)
Deficit handstand push-up → Reduce reps (10 to 15 reps) → No deficit → Standing HSPU variation of choice
Wall-facing handstand push-up → Reduce reps (5 reps) → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice

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
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Kneeling goblet get-ups
5/way Scapular rolls
5 Pike to planches
+
2 rounds @ increasing pace
20 Double-unders
8 DB walking lunges (change rack position each round)
4 Handstand push-ups (change variation each round)
2 Bar muscle-ups
– Rest 1:00 between rounds –