1200m run
then
100 double-unders
25 sit-ups
50 alternating dumbbell clean and jerks (15/22.5kg)
25 sit-ups
100 double-unders

---

Combine running, jumping, and dumbbell work
Maintain rhythm and coordination under fatigue
RPE
RPE 8–9
Hard effort, but controlled from start to finish
Coach tip
Don’t sprint the run — it sets the tone
Break reps early to avoid hitting failure

AF WEEK 8, Day 1

WEIGHTLIFTING
Week 7 – Training Max Week

Snatch: E2MOM x5 – Snatch @88–95%

Rest as needed, then

Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

Next week we hit 1RM in both movements

half kneeling pallof press w. rotation 3x8/8

frontsquat 3x5 @rpe 8 T:41X0

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

AF Deload WEEK 13, Day 2

WEIGHTLIFTING:
Both sets have 20 reps. Use moderate loading to get solid reps.

E15sec for 5 min: Power Snatch @ 60-70% of 1RM

Then

E15sec for 5min: C&J @ 60-70% of 1RM

Keep it snappy and repeatable.

Alternate B1/B2

B1. Incline bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

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

1: Run
2: Wall Ball
3: RowErg
4: Sled push Sprint YGIG 10m(max 50kg add)
5: SkiErg
6: SB Lunges
7: Farmers Carry Run (Use light kettlebells but run)
8: Wall Squat

40s work / 20s rest
1min break after round 2
1,5min break after round 3

1st round at 60-70%
2nd round at 70-80%
3rd round at 80-90%
4th round at 90-100%

Remember pacing & dont start too fast ;)

ATPF WEEK 34 Day 3

BODYBUILDING E150sec for 4 rounds (30min total)

1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. Goal is to get a solid pump! Choose loadings and movement models you can finish 10+ reps on the second movement.

AF WEEK 7, Day 3

ACCESSORY:
3 rounds for Quality, rest as needed between movements.

1) 30-45sec D-Ball/Sandbag Hug
2) Max Hold L-Sit (parallettes, KB Handles)

Scaling: D-Ball/Sandbag→ Dual KB Front Rack Hold