500 m
700 m
900 m
900 m
700 m
500 m
250 m recovery bike
TC 35 min

(deadstop)

6 sets of 5 reps

go every 3:00

All same

*slow down for 5sec, explosively up - each reps

3×3@60%, rest 2min

AF WEEK 40, Bonus workout, Engine

10 RFT:
500m Ski
400m Run

Overall RPE 3-4, go by feel.
In this workout, there is no rest. Alternate between ski/run. This will take you 40-50min.

800m Jog @ easy pace
+
Dynamic mobility
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)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for deadlift
Few short sets of ring muscle-ups and air squats between sets
+
1-2 Rounds @ workout weight
100m Run
2 Ring muscle-ups
4 Deadlifts
12 Air squats

STRENGTH

Every 2:00 x 4 sets
10 Deadlift

WOD

AMRAP 12 Minutes:
12/9 calorie Machine
12 Jumping Pull-Ups
6/6 DB Push Press @15/10kg

Rx+:
Kipping Pull-up
DB Push Press @22.5/15kg

ACCESSORY

3 rounds of:
8/8 Banded Dead-bug
8/8 Kneeling Pallof Press

E1.20M x 8-10

alt 1 & 2

1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU/SU Huom! Semi helpot ja tekniset setit.

A1. Lantio tankoon jalat boksin päällä
A2. Muscle up jalat boksin päällä
A3. Tanko muscle-up hypyllä
A4. Hyppy tankoon (Jump the bar)
A5. Polvet ylös (Knees up)
A6. Lantio tankoon (Hips to bar)
A7. Tanko muscle-up

12'AMRAP
1,2,3...etc
man maker
2,4,4...etc
alt. V-ups