Zone 1:
-Sled Push Sprint 10m
-KB Explosive Squat x 10
-Airbike 5-10cal
-rest 20s

Zone 2:
-Wall Squat 40s
-Run Sprint 200m (inc 3-5%)
-Rest 20s

Zone 3:
-BB Front Squat x 5
-BB/Plate Hip trust x 10-15
-Rest 20s

Zone 4:
-Plate Ab crunch x 10
-Plate Russian Twist x 10
-SkiErg 200m
-Rest 20s

Zone 5:
-SB Reverse Lunges x 8 (leg pair)
-RowErg 200m
-Rest 20s

-7,5min work / 30s Rest
-Remember rest within zones
-Focus: Complete cardio ASAP after strength part.

AF WEEK 47, Day 1

WEIGHTLIFTING (2/2)

EMOM x20: Cluster: Squat Clean Thruster

1) 3 reps @ 65-70% of 1RM
2) 2 reps @ 75-80%
3) 1 rep @ 85-90%
4) rest

Add 2,5-5% compared to last week.
This is a strength bias workout. DnG reps. Target: all rounds across.
This starts to accumulate after 3 rounds. Loading should be heavy,
but doable

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Front squat

3 x 2-3 @ 70/75/80%, rest 3:00 between sets

Etukyykky ja hyppy kyykkyyn

AF WEEK 47, Day 1

STRENGTH (upper body, 2/2)
2-3 rounds, rest as needed between sets:

1) 6 DB Bench Press, tempo 32X1
2) 8 Seal Row

RIR 2

2 to 3 rounds of:

5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

Teams of 3

Station 1
AMRAP 9 mins ( Switch when Kettlebell is Done! )
P1 - cal machine
P2 - double under / single under
P3 - 20m Goblet KB ( Lunge L,R+Squat) @24/16kg

REST 3 mins

Station 2
AMRAP 9 mins ( Switch when wall ball is Done! )
P1 - up-down to plate (2x20kg height)
P2 - sit up
P3 - 20 wall ball @9/6kg

REST 3 mins

Station 3
AMRAP 9 mins ( Switch when push up is Done! )
P1 - Farmer carry @ 2x24/16kg
P2 - DB complex ( 4 DB renegade row + 8 Mountain climbers alt.) @2x22,5/15kg
P3 - 20 deficit push up (sc: regular or HR Push up)

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

AF WEEK 49, Day 3

CONDITIONING
4x4min ON-3min OFF (A+B+A+B)

A: AMRAP 4
15/12cal Echo
15 STOH

B: AMRAP 4
15/12cal Ski
15 Hang Power Clean

RPE 4-5 when working.
Target: 2+ rounds each interval.
This is working in your threshold limit.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.