800m 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
+
2-4 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.

AF WEEK 30, Day 2

CONDITIONING:
For time:

30 TTB
20 C2B
10 Ring MU

RPE 4-5. Time Cap 7.

Break the reps before reaching failure.
Keep transitions quick and efficient.
Stay smooth on the Bar Muscle-Ups and finish strong.

Scaling: Ring MU→ Bar MU, C2B→ Pull-Up. Bar MU→ Jumping Bar MU

AF WEEK 31, Day 2

ACCESSORY:
2-3 rounds, go by feel and rest as needed between:

1) 20-30m D-Ball/Sandbag Carry
2) 8+8 Lunge DB Press or Landmine Press, RIR 2
3) 10-20 GHD Sit-Up

RPE 4 when working.

AF WEEK 1, Day 3

ACCESSORY:
2-3 rounds, go by feel and rest as needed:

1) 10 single arm Gorilla Row + 20m Suitcase Carry (L+R)
2) 10 Standing KB Press + 20m Overhead Walk (L+R)
3) 10 Box Pike-Up + 10-20sec Hollow Rock

AF WEEK 30, Day 2

CONDITIONING:
“Ski-Bench” (11.6.2025)

EMOM20:

1) Ski 15/12cal in sub 45sec
2) 10 DB Bench Press

Overall RPE 4. Target: unbroken DB sets. Choose a rep scheme where you
can hit the calories in 45sec. Ski with very high intensity. Make a practice
round before you start.
Loadings: Rxd:2x 22,5/15kg, Masters:2x 20/12,5kg, Advanced: 2x25/17,5kg

Scaling:
Ski 15/12cal→ 12/9cal
DB→ use a barbell
Ski→ Row or Airbike

AF WEEK 32, Day 1

STRENGTH:
“ATP 3RM Strength test”

You have 45min to find max load/reps in following movements:

3RM Back Squat
3RM Bench Press
3RM Weighted Pull-Up

Target: Execute reps with full ROM. Use spotters if needed.

Note: time starts when you load the barbell for back squats

RPE 5, max effort in each movement.

Example schedule:

00:00-10:00 warm-up/build-up sets for back squat
10:00-20:00 2 to 3 very heavy 3RM attempts
20:00-28:00 Warm-Up sets for bench
28::00-38:00 2 to 3 very heavy 3RM attempts
38:00-45:00 couple of warm-up sets and then 1-2 very heavy
3RM attempts

AF WEEK 32, Day 2

CORE:
1-3 rounds of Core Complex with 5 reps each
movement (check the video from wodconnect)

Upper Body Lifts (supine)
Leg Lifts
Upper Body & Leg Lifts
Hollow Rock
Hollow Hold
Upper Body Lifts (prone)
Leg Lifts
Upper Body & Leg Lifts
Arch Rock
Arch Hold

In every 4min x 6 sets
15 KB USA swing @24/16kg
10 goblet squat
5 thruster
10 alt. V-ups
15m farmer carry @28/20kg

AF WEEK 30, Day 2

CORE:
1-3 set, rest as needed between:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10-20 GHD Sit-Up or V-Up

Feel the burn!

3-2-1
3-2-1

Go every 2:30