EMOM 12:
1: 40s Side Plank R
2: 40s Side Plank L
3: 40s Forearm Plank
4: 30 KB Russian Twists

Complete as many rounds and reps as possible in 12 minutes of

• 10 ring dips
• 20 box jump-overs

♀ 24-inch box
♂ 30-inch box

• Intermediate option
  • 5 ring dips + 5 jumping ring dips
  • 20 box jump-overs

♀ 20-inch box
♂ 24-inch box

• Beginner option
  • 5 foot-assisted ring dips
  • 10 box step-overs

♀ 20-inch box
♂ 24-inch box

AF WEEK 43, Day 1

ACCESSORY
1-3 rounds, go by feel:

1) 10-12 Pull-Over (good stretch at the bottom)

2) 12 Lateral Raise

RIR 2-3

AF WEEK 37, Day 3

WEIGHTLIFTING (1/3):
E90-120sec x9:

Hang Squat Clean + Jerk

3 sets @ 72–75%
3 sets @ 75–80%
3 sets @ 80–85%

Target: Build confidence in the receiving position. Drive aggressively out of the squat and finish with a solid jerk. Increase the load only if both lifts remain technically sound.

Tessa Borodulin

Käsilläseisonta, käsilläkävely

AF WEEK 37, Day 3

CONDITIONING:
AMRAP20:

5 Squat Clean
10 Pendley Row *
15 Push-Up
20cal Echo

RPE 4, hard but not all out.
Target: 5+ rounds.

Rxd: 50/35kg, Masters: 40/30kg, Advanced: 60/40kg

*Pendley row: each rep starts from the ground and the barbell must hit the chest.

Scaling:
Decrease loading
Push-Up→ Elevated
Push-Up Echo→ Bike

30 min EMOM
1. Laite 10 cal
2. 4 tempausta raakana
3. 6 bar-over-burbee
4. Laite 10 cal
5. 4 tempausta kyykkyyn

Alle tempauksen tekniikkaa

16 x 90s on / 45s off:
A)
200m row
max reps du / su

B)
10 burpee target
max reps shuttle run

C)
max ski

D)
10 DB hang c & j 17,5/12,5kg
max reps DB box step over

AF WEEK 7, Day 2

CONDITIONING:
“Helena” or “Helen”

“Helena”
3 RFT:

400m Run

12 Bar MU
21 DB Snatch

Target: Time Cap 14.

Rxd: 22,5/15kg

“Helen”
3 RFT:

400m Run
21 KBS
12 Pull-Up

Target: Time Cap 12.
Rxd: 24/16kg.

Choose one workout and commit to it. Pace the run well and break the gymnastics before failure.