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.

Isometric holds – 2 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Ring support. Top of ring dip hold w/ thumbs turned out and elbows locked.
Chin over the bar hold. Chin-up grip (palms facing you), keep your chin clearly over the bar.
Bottom of ring dip support. Shoulders engaged (not rounded forward) and elbows tucked in. Tall chest.
Hanging L-sit hold. Hanging from a bar or rings, feet at or just below hip height, knees can be slightly bent, make sure to breathe.

ACCESSORY

3x
15 hauiskääntö tangolla
10 viparit sivulle
8-12 strict t2b (hallitusti palautus myös)

Partner WOD, YGIG style

6'AMRAP
3 dbl DB thruster @2x20/10kg
6 box jump
9 cal row
2' rest
12'AMRAP
6 burpee box jump over
9 dbl DB clean
12 cal row
3'rest

18'AMRAP
9 burpee box jump
15 pull up
21 cal row

AF WEEK 29, Day 29

STRENGTH (3/4):

4x4 Back Squat

Rest 2-3min between sets. All sets across (same loading).
Target: add 2-5% compared to last week or use the same loadings. Last
set should be RIR 1-2

500 Row @ easy
+
500 Row @ moderate
+
Kipping HSPU drills
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
Build to workout weight for FR walking lunges
* Practice few sets of HSPUs as you build up
+
@ workout weight
250 Row
8 Handstand push-ups
10m Front rack walking lunge

8'AMRAP
3-6-9...etc cal airbike
10-20-30..etc DU
3-6-9... etc hanging knee raises

Strict Pull-Ups ( Weighted )

4-4-4-3-2-1-1

Or

Banded Pull-Ups

8-8-8-8-4-4-4

Go Every 2:30

25 cal row or bike
15 power snatches
5 wallwalks

25 cal row or bike
15 clean and jerks
5 wallwalks

25 cal row or bike
15 thrusters
5 wallwalks

TC 20 minutes

11' AMRAP
5 push up
10 alt. DB snatch @22.5/15kg
15 m bear walk