AF WEEK 28, Day 1

CONDITIONING:
EMOM x10:

5 Two Handed Tall Clean
5 Goblet Squat
5 KBS
5 Push-Up (KB handles)

One rounds should be done in sub 40sec. Unbroken sets.
Overall RPE 3-4

8 min guided skill: hand stand walk / hand stand
1-2x6-10 box pike shoulder taps / wall hs shoulder taps
1-2x4-6 box pike hs around the world / hsw to wall / partner hsw / free hsw

->valitse taitotasoosi sopivat harjoitteet.
box pike shoulder taps:

box pike around the world:

partner handstand walk w/stick:

EMOM 6
1.5-10m hsw or hsw with piruette halfway
2.45s erg @ easy

-> hsw->20-30s practice->hsw to wall->wall shoulder taps->20-30s wall hs/2-3 wall walks

Takakyykky 3 x 10, 3x5

Clean and jerk, go every 1:00-1:30

3 x 1 @ 72-78%
2-3 x 1 @ 78-83%
1-3 x 1 @ 83-88%

EMOM 6 @ increasing pace

1) BikeErg
2) Row
+
2 Rounds
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build up to workout weight for the clean & jerk and snatch (power, split or squat)

• Practise few small sets (1-3 reps) of ring muscle-ups and wall walks between sets + Once through 15 (cal) BikeErg 3 Clean and jerks @ workout weight 1 Wall walk 12 (cal) BikeErg 1-3 Ring muscle-ups 9 (cal) BikeErg 1 Wall walk 3 Snatches @ workout weight 6 (cal) BikeErg

Syksyn ohjelmoinnin 5/13 kierto. Yhdessä kierrossa on neljä erilaista harjoitusta. Jokaisessa harjoituksessa on neljä liikettä. Pääliikkeet, joissa testaamme syksyn päätteeksi maksimivoimatasoja, ovat takakyykky, maastaveto, sekä penkkipunnerrus. Tämä kierto tehdään hieman kevennetysti, koska edelliset viikot ovat olleet kovia.

1) Takakyykky / back squat

Lämmittely / warm up, 8–10 minuuttia
Lämmittele keskivartalo ja jalat monipuolisesti. Kiinnitä huomiota nilkan, lonkan sekä yläselän liikkuvuuteen. Alkulämmittelyssä kannattaa tehdä ainakin kyykkyä nousevilla painoilla. / Your warm-up should include at least squats with progressively increasing weight.

Takakyykky / back squat
3x6, RPE 6-7
- Merkkaa tulokseen takakyykyn paino (back squat).

Romanialainen maastaveto, RDL (tanko ja kuminauha / with barbell and rubber band)
3x8, RPE 7-8
- Kuminauha toimii lisävastuksena lantion loppuojennuksessa - laita kuminauha jalkojen alta ja tangon ympäri.

Z-press, yksi käsi kerrallaan / one hand at a time (käsipaino)
2x6, RPE 7-8
- Jalat ja selkä mahdollisimman suorina. Korota tarvittaessa istuinalustaa hieman.
- Vapaa käsi ei saa ottaa tukea lattiasta. / Don't support your position with your free hand.

Lähentäjät soutulaitteella / rower adductor slide
2x8+, RPE 8-9
- Rauhallinen liike, keskity rutistamaan jalkoja takaisin yhteen. / Controlled movement; focus on squeezing your legs back together.
- Laita tarvittaessa koroketta soutulaitteen istuimen päälle, että saat suoremman asennon (pitkäjalkaiset huom).

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
3@70%, 3@80%, 3+ reps@90% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 3+ rep loads, rest 30s between sets

5 x go every 4 min

20/17 cal row
15 RKBS
3-6 bar/ring MU

rest remaining time
score is slowest time

---

High-intensity interval training combining cardio, posterior chain endurance, and gymnastics
The goal is to maintain consistent output across all five rounds
RPE 8–9: Hard effort every interval
Push the row, but leave enough energy for quality muscle-ups
Keep transitions short and avoid unnecessary rest
Strategy
-Row:
Settle into a strong, sustainable pace
Avoid a dramatic fade in the final calories
-Russian Kettlebell Swings:
Aim for one unbroken set
Drive with the hips and keep your grip relaxed
-Bar/Ring Muscle-Ups:
Choose a number you can repeat every round
Avoid early failure—fast singles are better than long rests
Goal:
Keep every round within a few seconds of each other
Your score is your slowest round, so consistency beats one exceptional interval.

💡 Coach note:

The workout doesn't reward your fastest round—it rewards your ability to repeat quality under fatigue.

👉 "Your slowest round defines your fitness."

4 Rounds for time

400m Row
8 Bar muscle-ups
12 Thrusters @ 61/43kg (135/95lbs)
16m Sled push @ see note*

Time cap. 24:00

Sled weight is dependent on the surface friction. Choose a weight that is challenging but allows you to push the full 16m (or 2 x 8m) without stopping.
Intent is repeatable rounds here with two main checkpoints: how well you handle BMU after rowing, and how well you start the sled after heavy thrusters. It will be a hard one to pace with so many high fatigue movements (BMU, heavier thruster, sled), so be smart on the rower.

Strategy.
Row at a strong but controlled pace that lets you get straight to the rig. As you get deeper into the workout, continue to use the row to control the pace. On the bar muscle-ups, aim for planned sets from the start. If 8 unbroken is repeatable, go for it, but don’t force the sets early at the expense of the rest of the workout. 2-3 quick sets is a solid plan for many athletes.

Thrusters load, reps and total volume make them tricky. If you can hold 12 unbroken with blowing up, do it, but make sure the first round doesn’t cost the next three. Otherwise, use planned breaks (e.g. 6-4-2, 6-6 or 7-5) and get back on the bar quickly. Breathe at the top, keep the bar path close, and avoid failed reps.

The sled push should be continuous (or with a quick turn if needed for space). It does not need to be a sprint, but it should not turn into a long rest station.

Instructions.
Set the rower, rig, barbell, and sled in a layout that allows smooth transitions. Decide BMU and thruster break plans before starting. The sled weight should be such that you don’t get stuck.

Debrief.
– Did the row pace allow you to start BMU without hesitation?
– Were BMU sets consistent across the four rounds?
– How did the thruster strategy hold up after round two?
– Where did the longer breaks happen, and what caused them?
– What went well overall and what can you improve next time?

Movement options.
Row → 400m SkiErg or 800m BikeErg
Bar muscle-ups → reduce reps to 4 or 6/round → 4/round Jumping bar muscle-ups with hip snaps → 12-16 Chest-to-bar or regular pull-ups → Ring rows
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy where you could do at least ¾ rounds unbroken (but it won’t be easy)
Sled push → If no sled available, then 16 or 24m SB bear hug carry @ 68/45kg (150/100lbs)

Block power snatch + Block snatch

5 to 7 x 2+1 @ 62.5+%1RM snatch, go every 1:15-1:45