20 min on elliptical
2 sets pullups (8, 5)

15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35

5 rounds

3 PC /50 kg
6 db goblet box over 20 kg
8 ski cal
10 abmat

2 wall walks
2 rope climbs
– Add 1 wall walk every round.

Scaled WOD
AMRAP 12:
2 inchworm + push-ups
2 pull-to-stands
– Add 1 inchworm + push-up every round

AF WEEK 47, Day 2

STRENGTH (2/4)

Back Squat 5x3

RIR 2
Rest 2-3min between sets. Do more work compared to last week

• Bench press 5-5-3-3-3-1-1-1-1 reps

Rope climb capacity

AMRAP 0:30 Rope climbs
– 1:00 SkiErg @ easy –
AMRAP 1:00 Rope climbs
– 1:30 SkiErg @ easy –
AMRAP 1:30 Rope climbs
– 2:00 SkiErg @ easy –
AMRAP 2:00 Rope climbs
– 2:00 SkiErg @ easy –

Intent. Accumulate as many rope climbs 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. Seated rope climb pull-ups

1-2km Jog @ easy pace
+
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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Kesäkisojen strict press.