E3.30M x 4
12-16 wall ball @9/6kg
40-50 DU
8-10 line over burpee

RPE 3.5-4

Skaalaukset: wall ball->paino du->reps minin 20->su line over burpee->reps

Huom! Jokaisen intervallin jälkeen täytyy jäädä vähintään 60s lepoa. Skaalaa oman tason mukaan huomioiden RPE.

AF WEEK 19 DELOAD, Day 1

GYMNASTIC CONDITIONING:
E3MOM x 12 (36min total)

A) E3MOM x3: 3-5 Ring Muscle-Up + remaining time easy bike/ski/row/jog
B) E3MOM x3:15-25 GHD Sit-Up + remaining time easy bike/ski/row/jog

C) E3MOM x3: 5-15m Handstand Walk + remaining time easy bike/ski/row/jog

D) E3MOM x3: 1-3 Rope Climb + remaining time easy bike/ski/row/jog

Machines with RPE 2. Focus on your gymnastics. Choose movement models and rep schemes with RPE 3-4 intensity, no failures.

Scaling:
Ring MU→ Bar MU→ Jumping MU GHD→ V-Up
HSW→ 3-5 Wall Walk
Rope Climb→ 3-5 Strict Pull-Up

AF WEEK 19 DELOAD, Day 2

BODYBUILDING:
E2MOM supersets for 3 rounds:

1) 10+10 Reverse Lunge (not alternating legs) and 10-15 Goblet Cyclist Squat
2) 10 DB Bench Press and 10 Push-Up
3) 10 Strict Pull-Ups and 10 Seal Row

Overall RPE 4.

Target: Choose your loadings and movement models to get 10 reps in the first movement and also 10+ reps in the second movement. Jump right to the next movement, these are superset.

Feel the Burn!

Weighted Chinup 5 RM, then max reps without weight

BACK SQUAT + PENDLAY ROW *tee kulmasoutu toisella tangolla heti kyykyn perään sellaisella kuormalla, että liike säilyy puhtaana - tarketti rinta, polvet pehmeänä, selkä suorana - liike lähtee räjähtävästi lattiasta yläkropan voimalla, palauta jarruttaen

2+5@up to 85% bs-% + moderate+ weight, rest 3-4min

4 x 8min on / 2min off: (alt. A & B)

A) 500m run
rest of time:
10 SB rev. lunge 20/10kg
10 burpee over SB
10 SB squat
10 v-up

B) 750/650m row or ski
rest of time:
10 DDB push press 2x17,5/12,5kg
10/8 cal row or ski
10 DDB hang clean
10/8 cal row or ski

AF WEEK 19 DELOAD, Bonus workout, Engine

CONDITIONING:
Run 10km in 60min with the lowest average HR as possible. This is programmed to be done outdoors.

Overall RPE 3-4.

Tips: Start slower than you think Keep the first few kilometers very controlled. Control your breathing Stay relaxed—if breathing gets heavy, ease off. Hold a steady pace Avoid spikes. Smooth = lower heart rate.

Scaling: decrease the distance: 10km→6-9km

2-3sets:

4+4 turkish get up
60-80m D-ball carry

Skills

Metcon amrap 20min
8 Boxin yli burpee
10 WB
12/15 Cal
1min tauko

Power Clean

A) E3MOM X3-4 (WU)

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build Up)

B) E90SEC X6-9:

• 3 TnG PC *Build to Days Heavy

C) Clean Pull 4x2 @110-120%
*Rest 2-3min between

Jerk

A) 4x5 Split Chaos Press (Link)
*Laita mielummin kahvakuulat kumppareiden päätyihin. Videolla platet, mutta ne saattanee osuu maahan.

B1) E3MOM X3:
- 3 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B2) E2MOM X3:
- 2 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B3) EMOM X3-5:
- 1 Split Jerk (Ei pause)
*saa kokeilla raskastakin, jos fiilis on
*Tee blockeilta jos mahollista. Kolmoset ja kakkoset drop and go.

METCON

For Time:
30-25-20-15-10

• Cal Row
• T2B