AF WEEK 32, Day 2

CORE:
1-3 rounds of Core Complex with 5 reps each
movement (check the video from wodconnect)

Upper Body Lifts (supine)
Leg Lifts
Upper Body & Leg Lifts
Hollow Rock
Hollow Hold
Upper Body Lifts (prone)
Leg Lifts
Upper Body & Leg Lifts
Arch Rock
Arch Hold

2 Rounds

8/side Xiao Pengs
8 Scapular push-ups
5 Scapular pull-ups
3 Strict pull-ups

”Murph” kaverin kanssa pienellä twistillä💛

Buy in: 1000m soutu/2000m pyörä
20 kierrosta yhteensä, kierros kerrallaan:
5 rengassoutu
10 punnerrus
15 ilmakyykky

Buy out: 1000m soutu/2000m pyörä
-vaihtakaa laitetta viimeiseen

*kevennetty versio:
3 rengassoutu
6 punnerrus
9 ilmakyykky

AF WEEK 30, Day 2

CORE:
1-3 set, rest as needed between:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10-20 GHD Sit-Up or V-Up

Feel the burn!

3-2-1
3-2-1

Go every 2:30

Partner WOD (You Go, I Go)

You GO, I GO!
3 rounds for time
20 box jump + squat
40 dumbell push press@2x22,5/15kg
60m dumbell bear crawl@2x22,5/15kg

REST 3 mins

2 rounds for time
20 burpee Pull up
40 kipping HSPU
60 dumbell hang clean@2x22,5/15kg

REST 3 mins

1 round for time
20 devil press@ 2x22,5/15kg
40 dumbell thruster@ 2x22,5/15kg
60 T2b
Timecap : 40 mins

Gymnastics medley

A1. Drills (you can choose to do some or all of these before the EMOM)
Bar MU drills – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops
–
Single-leg squat prep – 2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

Handstand walk capacity

AMRAP 0:30 Handstand walks in 25’/7.62m segments
– 1:00 SkiErg @ easy –
AMRAP 1:00 Handstand walks in 25’/7.62m segments
– 1:30 SkiErg @ easy –
AMRAP 1:30 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –

Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of the AMRAP part.

4 Interval sets

A1. AMRAP 6
200m Run
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
12 Chest-to-bar pull-ups

– Rest 3:00 before next set –

A2. 2 x AMRAP 3
20/15 (cal) Row
15 Box jump overs, 24/20″
10 Handstand push-ups

– Rest 1:00 between AMRAPs –

• Continue from where you ended on the AMRAP on the 2nd interval

– Rest 3:00 before next set –

A3. 4 x AMRAP 1:30 (1:30 work / 0:30 rest)
200m Run
+
Max reps in the remaining time of:
1 – DB snatches, alt @ 32.5/22.5kg (70/50lbs)
2 – Chest-to-bar pull-ups
3 – Box jump overs, 24/20″
4 – Handstand push-ups

– Rest 0:30 between AMRAPs –

– Rest 3:00 before next set –

A4. EMOM 6 (0:45 work / 0:15 rest)
1/4 – Run for distance
2/5 – AMRAP Box jump overs, 24/20″
3/6 – Row for calories

Session overview. Descending (duration/interval) aerobic capacity intervals. Each set is broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 8-9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.
Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.
Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run → 400m BikeErg or 200m SkiErg
DB Snatches → Lighter DB (e.g. 22.5/15kg (50/35lbs)), intent is to be able to keep moving through all sets without long breaks.
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups, intent is to do no more than 2 sets here
Row → Air bike, SkiErg or BikeErg for same calories
Box jump overs → Lower box → Step overs
Handstand push-ups → Standing HSPU variation of choice → Hand release push-ups

WARM UP
30sec squat with external hip rotation push
30sec scorpion stretch
30sec crab reach

AMRAP 15:
30sec prone shoulder rotation (l-y-t-a)
6-10/side single leg squat to bench+ db
30sec thoracic rotations on bench
30sec/side tibia rotation +calf stretch

AMRAP 15:
6-10/side sidelying T-raise on the bench
6-10/side hip rotation from a bench
30sec Alt. windshiel wipers
6-10 neck lifts elevated

AMRAP 15:
30sec/side lat stretch +spine rotation
20-30sec/side copenhagen plank hold
6-10 Seated pike jefferson curl
6-10/side DB wrist twist