2-4-6-8-10...

Burpees over DB
Dumbbell Hang Snatch

Run intervals

3 x 6:00 @ 5k pace*


- Jog/walk 2:00 for recovery –

Cues. Settle early into rhythm. Keep arms loose, cadence quick, and effort steady. Don’t let your posture slump: run tall, even when breathing gets heavy.
Feel. Each rep should feel controlled yet challenging, like you’re working hard but without ever tipping into a grind. The third rep will take focus, but you should finish knowing you could do one more if needed.

3-4 Rounds for quality

- 30/30s Copenhagen plank
- 20-30 Rotational WB throw
- 10/10 KB Side bend

AF, WEEK 46, Day 3

ACCESSORY (optional)
For the pump! 2-3 Superset

Arnold 7+7+7 Biceps Curl + Push-Up or Diamond Push-Up

7 reps form bottom to half-7 reps form half to top - 7 reps with full ROM

• 1 Round
• 8min Work / 1min Rest
• RPE 8

Zone 1:

Partner A:
KB Lunge x 16 ( 8 per leg)
KB Stepup x 16 ( 8 per leg)

Parner B:
Echo Bike

Zone 2:

Parner A:
Shoulder Rotator x 10
DB Chest Press x 10
Single Arm DB Press x10 ( 5 per hand)

Partner B:
Sled Push

Zone 3:
SkiErg Sprint 250m
Rest 30s
RowErg Sprint 250m
Rest 30s

Zone 4:
Heavy FC 50m
SB Lunge x 20 (10 per leg)
Russian Twist x 20

Zone 5:
Run (incl 3-5%)

Core Finisher:
1min SkiErg
1min Plank
1min Mountain Climber / One Leg Donkey

LÄMMITTELY
n. 1min / liike
• selinmakuulla lonkan kierrot
• selin t-kierrot
• käden avaus kylkimakuulla
• nelinkontin sivutaivutukset
• lähentäjänvenytys kierrolla
• lantionnosto + pull over
• päinmakuulla y-nostot
• kylkilankku + lonkan loitonnus
• lapapunnerrus nelinkontin vk

VOIMA
3 x 4-6 leuanveto

KIERTOHARJOITUS
2-3 x 40s./20s.
1. Tempaus vuorokäsin kp
2. Vuorikiipeilijä bosulla
3. Lankku (halutessa variaatioita)
4. Pallon heitto seinään kierrolla
5. Burpee

Kevyttä puuhastelu muutama päivä.

Warm Up
Overall prepping as needed for 15-30 minutes and start workout

Workout for quality
rest as needed bwn parts.
Part 1
2 rounds
2-3 min easy bike erg
8-12 tempo bulgarian split squat with bodyweight R/L
16-20 double dumbbell bench press @15/22.5kg's
:20-30 copenhagen plank hold (voit pitää myös jalkaa koukussa)

Part 2
2 rounds
2-3 min easy run
16-20 american kb swings @16/24kg
8-12 strict chin ups
:20-30 Knee tuck hold

Part 3
2 rounds
2-3 min double unders/drag rope double under training (pätki sopivasti et on suht helppoa)
8-12 single leg RDL with 1 dumbbell R/L
16-20 alternating hand hang clean&push press with 1 dumbbell
:20-30 single arm kb bottom up carrying (90/90)

Front feet elevated reverse lunges *DB's / KB's

5 x (5+5)

Go every 2:30

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4 rounds for quality:

2min ergo
7+7 DB hang clean & jerk
10 ttb/knee raise

Single arm overhead press 1RM