AF WEEK 14, Day 2

CONDITIONING:
4x4min ON-3min OFF, alternate between A&B

A: 12/9cal Echo + 9 C2B or Pull-Up + 6 Box over Jump @ 75/60cm

B: 12/9cal Ski + 9 TTB + 6 Burpee to Target (TTB bar)

Target: 2+ rounds each interval Overall RPE 5. Hit these intervals hard!

Liikeparina / lepo 1min

Build to workout weight for KB clean and jerks and farmer carries
* Practice few sets of other movements as you build up
+
@ workout weight
4 KB clean and jerks
2 Wall walks
20m Farmer’s carry
4 Burpee get overs
4-8 Chest-to-bar pull ups
10 GHD sit-ups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 17, Day 3

CONDITIONING:
Echo intervals:

A: 5x20sec hard-40sec easy

5min rest

B: 5x15sec hard-45sec easy

5min rest

C: 5x10sec hard-50sec easy

RPE 4-5.
Target: these intervals should be hard but doable. Around 90% effort. Rest 3min between segments. Last segment © should be all almost all out efforts.

AF WEEK 7, Day 1

CONDITIONING:

Tabata RKBS 8 rounds:

20sec: RKBS
10sec rest

Target: go heavy with the KB!

EMOM until done

20, 30, 40 or 45 Ring muscle-ups

Flow. Do 1 set of ring MU each minute until you’ve accumulated the target number of reps. Choose a target that’s doable in 10 minutes or less.

Movement options.
Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

3 rounds for completion:
40m SB bear-hug carry
40m OH plate carry
40m backward lunges

Strongman

Supersets

4 Rounds:

Deadlift
- 5 Reps
@RIR 1

rest 30s

SB Bearhug Hold
- 45-60s @heavy

rest 3min

EMOM 16

1: 5-8 SB Clean @50-60kg
2: Max Distance DB Farmers Walk 2x25-30kg (jos tiputat niin älä enää jatka)
3: 10 DB Box Step Up (1x25-30kg)
4: Rest

Accessories

A) 4 Rounds:

• 10-15 Seated DB Lateral Fly rest 30s
• 20/20m KB Mixed Rack Carry (OH + FR) rest 2min

B) 3-4 Rounds For Quality:

• 3-5 Dragon Flag
• 15/15 WB Russian Twist Wall Throw
• 45-60s Plank Kb Drag Through

Part 1: Calories .
80 Cal Row •
80 Cal Echo Bike
Switch every 1 minute between machines until both totals are done.

Part 2: Synchro Movements
20 Synchro Deadlifts
10 Synchro Over-Bar Burpees
Change weight
20 Synchro Front Squats
10 Synchro Burpees
Scoring:
• Part 1 Score: Time to complete the calories.
• Part 2 Score: Time to complete the synchro lifts and burpees.