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

*rack/block
*työnnä sarjan sisällä eri puolille, 3=1+1+1

2×5@barbell, 3@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

AF WEEK 23, Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3):

Max set HSPU

Rest as needed and then

E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking
the sets and resting as little as possible.

Target: 5+ reps with max set.
Choose a movement model that fits your fitness level. Wall Facing HSPU→ Strict

AF WEEK 37, Day 1

STRENGTH (1/3):
EMOM x8:

1) 2 Front Squat
2) 2 Back Squat

Target: Build on the previous block by increasing the Front Squat volume. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load.

AF WEEK 23, Day 2

CONDITIONING:
5 RFT:

400m Run
15 Wallball
15 KBS

Target: sub 17. Time Cap 22. RPE 4-5. Sustainable run,
unbroken wb and kbs. KB should be on the heavier side.
Rxd: 32/24kg. Masters: 24/16kg.

KB clean and jerk / single-leg squats

Single leg squat drills – 1-2 Rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks
5/side Cossack goblet squats
5/side High box step ups*
* All reps on one side, then the other. Slow and controlled on the way down.

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

4 Rounds, each for time

400m Run
8 Power snatches @ 61/43kg (135/95lbs)
20m Hand-over-hand sled pull / 40m Farmers Carry 32/24kg
12 Bar-facing burpees

– Rest 2:00 between rounds –

Time cap. 30:00

Note. Push each round, try to beat your previous time on each one.

Standing. The sled should be heavy and challenging but the weight will depend on the surface you’re pulling on.
SESSION NOTES
Overview. Each round is a hard effort, and the goal is to get slightly faster as you go. The run needs to be aggressive enough to set you up a good round time, but you still need enough control to get started with the snatches straight away and keep the sled pull moving. Use round one to set a strong but beatable time, then look for small gains in transitions, barbell pace, and burpee speed each round.

Strategy. Run at a tough, but repeatable 400m pace. This is where a lot of time can be lost, so fight to keep your pace on each run. If you feel confident in your bar cycling ability, target to keep each round of power snatches unbroken. If you know this is a bad approach for you, stick to smaller TnG sets or even just fast singles the whole way. Regardless, you want to pick the option that allows you to get straight to work and maintain your pace.

Find a good rhythm on the hand-over-hand pull that allows you to keep the sled moving. Think about a long reach and pull with each arm once you get the sled going, or utilise more of a full body “jerk and drive with the legs/hip as you pull” technique (depending on the sled surface, this will be the better choice if your sled doesn’t slide easily).

Finish each round with a fast set of burpees before the break.

Instructions. Set up a 10m lane for your sled pulls and the rest of the equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief.
– How was your pacing overall?
– Could you keep the snatches unbroken?
– Was your run pace repeatable?
– Did you find a good rhythm with the arm-over-arm sled pull? Did you find the weekly exposure to the sled pulls made a difference?
– Were you able to increase your pace each round?
– How would you change your strategy if you were to repeat this workout?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Power snatch → 61/43kg (135/95lbs) to 43/30kg (95/65lbs)
Run → Row or SkiErg 500m or BikeErg 1000m
Hand-over-hand sled pull → 102/82.5kg (225/180lbs) to 84/61kg (185/135lbs) → Adjust based on friction, this should be hard but you want to be able to do at least the first pull unbroken

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