2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet

4min On/2min Off X4

Alternating A&B:

A:
8x DDB Box Step Up
6x Devils press
20x DU / 30x SU

B:
15x Wall Ball
12x V-Up
9/6x Row (cal)

AF WEEK 25, Day 2

WEIGHTLIFTING (2/2)
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: add 2,5-5% compared to last week. If the iron is hot, go
for a heavy single of the day.

Zone 1:
Ladder+Sprint x 3-4

Zone 2:
Walk/Easy AB/Easy Run

Zone 3:
-Depth jump with pause x 3
-rest 30s

Zone 4:
Cone Run x 3-4

Zone 5:
Easy Row

Zone 6:
-Plate hops x 8
-Pogo jumps x 8
-rest 30s

-1 round
-4:40 work / 0:20 transition
-Zone 2 & 5 are resting zones (go very slow, just keep your body warm)

EMOM x 8-12

1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 snowangel

Run repeats, 3 sets

800/600/400m @ mile pace

– Rest 2:00 –

200m @ 800m pace

– Rest 3:00-4:00 –

Flow. 800m @ mile pace, rest, 200m @ 800m pace, rest, 600m @ mile pace, etc.
Cues. Run tall, stay relaxed in the upper body, and focus on even rhythm. On the 200s, pick up the rhythm without forcing it and getting tense.
Feel. The longer reps @ mile pace should feel tough but still controlled. The 200s are sharp and snappy, fast with focus, not tension.

Overview. This session blends race rhythm with finishing speed. Each longer rep builds fatigue at mile pace, and the 200s test your ability to stay sharp under pressure. It’s a demanding but confidence-building session heading into your time trial.
Adaptation. You’re training your ability to run fast under control and shift gears when it counts. The mile-pace intervals reinforce posture, rhythm, and pacing at high effort. The 200s develop finishing strength, fast turnover, and coordination while slightly fatigued — exactly what’s needed for a strong close in your 1600m effort.
Pace/Effort. Run the 400s at your mile pace (about 15–20 seconds/km faster than 5K pace), and aim for consistent times across all reps. They should feel like a strong 8/10 effort, smooth and fast but never forced.
In the float-surge strides, run the first ~60m at a relaxed 5K–mile pace, then surge the final 40m to ~95% effort. Stay light and bouncy throughout, no forcing or tensing up. Walk back and wait to full recovery before the next rep.
Debrief. Take 2–3 minutes to reflect on the session
– Were you able to hold consistent rhythm on the longer reps, or did you fade or rush the pace?
– How smooth were your transitions into the 200s — did you stay relaxed or start to force it?
– What felt sharp and race-ready today? What could be just a bit smoother or more efficient next time?
Take confidence from hitting your paces under fatigue. This session is hard — but it’s the kind of hard that prepares you to run fast when it matters.

Deadlift

• 4x6 (1-2 RIR) *Rest 3min between sets

Metcon

3 Rounds For Time:

• 10 DL @120kg
• 15 Bar Over Burpee

• 20 Cal C2 Bike

• Rest 5min-

For Time:

• 500m C2 Bike
• 30m Walking DB Lunge (2x50lbs)

Accessories

3-4x For Quality:

• 10/10 Alt. Straddle KB Press
• 10-15 DB Lateral Raise
• 20-30 Banded Tricep Ext.

AF WEEK 25, Day 2

WEIGHTLIFTING (2/2)
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: add 2,5-5% compared to last week. If the iron is hot, go
for a heavy single of the day.

8 x e90s: (alt. a & b)
a) 6-8 strict ring dip @ RIR 2-3
b) 5 chinup @ RIR 2-3

*skaalaus: banded ring dip, dip, box dip

Warm-up

2-3km 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.