1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for DB snatches and DB hang clean and jerks
* practice few sets of burpee box jump overs AND 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
@ workout weight
10/7 (cal) SkiErg
6 DB snatches, alt
6 Toes-to-bars
10/7 (cal) BikeErg
6 Burpee box jump overs
6 DB Hang clean and jerks

ATPF WEEK 32 Day 3

Finisher (optional)
One round for the pump!

100 banded standing behind the neck press
100 banded biceps curl
100 banded triceps push-down

Target: big sets, huge arms!

ATPF WEEK 32 Day 3

ACCESSORY (optional)

2-4 rounds, go by feel and rest as needed:

1) 1-3 Rope Climb
2) 5-15m Handstand Walk

Advanced athletes can go legless or with straddle rope climbs.

A

1. Pendlay row x 8
2. Ring Dip x 3
3. Burpee over bar x 10
4. Wall ball x 8

AMRAP 15 min

1. Kneeling banded crunch x 8
2. Standing sidebends x 10 ov
3. Halo x 6 ov

3 rounds

1:30 each @ steady pace
1) Row
2) Run
3) BikeErg
4) SkiErg
+
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)
+
2 Rounds
10 V-ups
10 Push-ups
10 Box step overs
+
EMOM 4 (0:45 work / 0:15 transition) @ workout pace
1) BikeErg
2) SkiErg
3) Run
4) Row

A:
Zone 1: SkiErg
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Plank

A:
Zone 2: Run
1: 100-150m
2: 125-200m
3: 150-250m
4: 175-300m
5: 200-350m

B: Pushup

A:
Zone 3: WallBall
1: 10-15
2: 12-20
3: 14-25
4: 16-27
5: 18-30

B: Wall Squat

A:
Zone 4: RowErg
1: 125-150m
2: 150-200m
3: 175-250m
4: 200-300m
5: 225-350m

B: Rest

Zone 5: BBJ
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: Sled push 10m

A:
Zone 6: SB Reverse Lunge (leg pair)
1: 6-10
2: 7-12
3: 8-14
4: 9-16
5: 10-18

B: High knee run

Objective: Each round A increases amount of reps. B works as long as A is working.

• 5 rounds per zone then change zones
• You can change A and B every minute or every other minute or after each zone (option is yours)
• 3 pairs per station ( 3x A and 3x B)
• 30 seconds transition between zones

RestDay!

LÄMMITTELY
2min soutu
2min pyörä
2min hiihto

sitten:
askelkyykkykävely salin päästä päähän
marjanpoimija-kävely salin päästä päähän
lonkan auki kierto vuorojaloin edeten salin päästä päähän
lonkan sisäkierto vuorojaloin edeten salin päästä päähän
käsien pyörittely samalla kävellen salin päästä päähän

---

HARJOITUS (Peruskestävyys, 60-70%/HR)

6x4min ergo, 30s lepo kierrosten välillä

1min kevyt (damper 2-4)
1min keskiraskas (damper 5-7)
2min raskas (damper 7-10)

*Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti maltillisena. Muuta intensiteettiä laitteen damperia säätämällä, esim. aloitus damper noin 2 kohdalla, keskiraskaassa nosta 5-7 välille, mutta älä muuta frekvenssiä (esim. ala soutaa nopeammin).

2 Rounds

250m Row
10 Air squats
10 Band pull aparts
30 single-unders
+
2-3 Rounds
6 Box jumps
8 DB snatches (4/arm, smooth mechanics)
16 Double-unders
250m SkiErg (easy to moderate effort)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
250m Row
12 Box jump overs
6 Chest-to-bars
250m SkiErg
6 Toes-to-bars
8 DB snatches, alt
30 Double-unders

WARMUP:
Lowerbody mobility + accessories

SET A | 3-4 rounds:
6+6 bulgarian split squat
8-10 BB rdl
10+10 plate oh banded knee lift

AMRAP15:
10/8 cal row/ski
15 wallball
10 shuttle run
15 medball situp
Rest 30-60s btw rounds