6 bar over burpees
5 push press
3 wallwalks

5 rounds each for time
2x 24/16kg kettle bell
6 thrusters
3 HSPU
1 rope climb
rest 90s.

ATPF WEEK 34 Day 3

BODYBUILDING E150sec for 4 rounds (30min total)

1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. Goal is to get a solid pump! Choose loadings and movement models you can finish 10+ reps on the second movement.

LÄMMITTELY
2 kierrosta - 60s. / liike
1. Seinäkyykky
2. Tarjoilijakävely (30s./puoli)
3. Lankussa olkapää kosketukset
4. Jalat stepperillä lantionnosto
5. Polvennostot kk:t käsissä

+ availut

VOIMA CIRCUIT
3 kierrosta - 35s./15s.
1. Askelkyykky etujalka stepperillä oik. + vas.
2. Yhden käden tuettu kulmasoutu oik. + vas.
3. Sivutaivutus kk oik. + vas.

Tabata
• Hiihto / kyykky

Mobility for 30 minutes:
20 scorpions
10 alternating table reaches
10+10 windmill
10+10 banded rotation cuffs
1:00+1:00 box pigeon
1:00+1:00 ankle stretch with kettlebell
5 seiza squats

---

EMOM9
1: 0:45 shuttle runs
2: 0:45 heavy kb's front rack hold
3: 15-20 air squats

-1 Round
-5min work / 45s rest

Zone 1:

A: Arms Only Sled Pull 15m
B: SkiErg

Zone 2:

A: Run 300m
B: Stationary SB Lunges

Zone 3:

-Heavy Front Squat x 5
-Wall Ball x 10
-Burpee Over Box x 5

Zone 4:

A: RowErg 200m
B: Copenhagen plank

Zone 5:

A: Run Sprint 300m
B: RowErg

Zone 6:

A: Light Sled Push 15-30m
B: SkiErg

Zone 7:

A: Airbike
B: Wall Ball x 25

800-1200m 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
+
2-3 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.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 rounds:

10+10 x front feet elevated split squats with DB's
30s reverse plank

*rest 1:30

2-3sets:

3+3 turkish get up
45-90s D-ball hold