Choose one of the options for the day

A) Option 1 – Fast finish long bike
1 – 2hr Bike @ base* + fast finish**

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

** Build up pace progressively over the final 15:00 of the ride

– Keep the session to 1-1.5hrs if on a BikeErg and 1-2hrs if biking outside

B) Option 2 – Fast finish long run
8 – 12km Run @ base* + fast finish**

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

** Build up pace progressively over the final 1.5km

– Aim for 50-70 minutes of running

1:30/side Couch stretch

1:00/side Pigeon stretch

10 reps Jefferson curls

1:00/side Kneeling hip flexor stretch

10 reps Supine scorpions

10 reps Prone scorpions

12 Days Of Christmas

1: 1 Wall Walk
2: 2 Thruster
3: 3 Push Press
4: 4 Power Clean
5: 5 Power Snatch
6: 6 bMU
7: 7 Burpee Pull Up
8: 8 T2B
9: 9 Box Jump Over
10: 10 Push Up
11: 11 OHS
12: 12 Sumo DL High Pull

1st Round: 1
2nd: 2+1
3rd: 3+2+1
Jne jne.. kunnes 12-1

Tanko @30kg

LÄMMITTELY
12 min
200 m soutu/hiihto
20 x lankussa olkapääkosketus
20 x kehonpainokyykky
20 x AKK pohjepumppailut

🎄AMRAP 6(min) yötä jouluun🎄
Toinen parista on koko ajan lankussa, samalla kun toinen tekee liikkeitä
10 x etuheilautus
10 x pystypunnerrus

🎅🏼AMRAP 6(min) yötä jouluun🎅🏼
Toinen parista kannattelee kokoajan kahta kuulaa, samalla kun toinen tekee liikkeitä
10 x maljakyykky
10 x rengassoutu

🎁AMRAP 6(min) yötä jouluun🎁
Max metrit hiihtoa parin kanssa

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

Partner WOD (Relay style)

AMRAP 9 minutes
9/7 Calories on machine
7 Wall ball (6/4 kg)
5/5 Dumbbell renegade row (2x15/10 kg)
REST 2 minutes

AMRAP 9 minutes
9/7 Calories on machine
7 Hand release push-up
5/5 Dumbbell goblet lunge (15/10 kg)
REST 2 minutes

AMRAP 9 minutes
9/7 Calories on machine
7 Hanging leg raise
5/5 Dumbbell hang clean and jerk (15/10 kg)

Rx+: @22,5/15 kg, 9/6 kg, kipping toes to bar

Goal: 4+ rounds each AMRAP

16:00 Floor Press + Metcon ( 10.9.2026 )
17:00 Teens
18:00 EasyWod

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!