3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate hard
+
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
30 Speed rope skips
10 V-ups
+
Build to workout weight for the DB snatches
* Practise Toes-to-bar complex a few times between sets:
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
2 Rounds @ workout weight
4 DB snatches
4 Toes-to-bars
20 Double-unders

2 rounds @ easy pace

10 Air squats
10 Reverse lunges, alt
10 Glute bridges
10 Calf raises (controlled)
0:30 Air/Echo bike @ easy
+
EMOM 2
1) 0:10 Air/Echo bike @ build to 80% sprint
2) 0:10 Air/Echo bike @ build to 90% sprint
– easy bike for remaining of the minute each time –
+
EMOM 2
1) 0:10 Row @ build to 80% sprint
2) 0:10 Row @ build to 90% sprint
– easy row for remaining of the minute each time –

AF WEEK 42, Day 2

STRENGTH (2/4):

Back Squat 5x5.

Rest 2-3min between sets. All sets across (same loading).

Target: do more work compared to last week (2,5-5% more loading).
RIR 2

3 Rounds @ 2-3 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
8-12/side Copenhagen plank lift-offs

• 1 Round
• 8min Work / 1min Rest
• RPE 8

Zone 1:

Partner A:
KB Lunge x 16 ( 8 per leg)
KB Stepup x 16 ( 8 per leg)

Parner B:
Echo Bike

Zone 2:

Parner A:
Shoulder Rotator x 10
DB Chest Press x 10
Single Arm DB Press x10 ( 5 per hand)

Partner B:
Sled Push

Zone 3:
SkiErg Sprint 250m
Rest 30s
RowErg Sprint 250m
Rest 30s

Zone 4:
Heavy FC 50m
SB Lunge x 20 (10 per leg)
Russian Twist x 20

Zone 5:
Run (incl 3-5%)

Core Finisher:
1min SkiErg
1min Plank
1min Mountain Climber / One Leg Donkey

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

LÄMMITTELY
2 kierrosta, 45s./liike
1. Varpailla polvien vienti lattiaan
2. Istuen hyvää huomenta
3. Cat-cow vk kanssa (focus: alaselkä)
4. Jefferson curl
5. Toispolviseisonnassa tuulimylly oik. & vas.
6. Istuen käsien nosto sivukautta ylös

Tasapaino/nilkan hallinta
2 kierrosta - 30s./puoli
1. Askellusasennossa etujalan pohjenousu
2. Yhden jalan seisonta - pallon kierto
3. Pudotus yhdelle jalalle

VOIMA
Supersarjana, 3 kierrosta
8x takakyykky
8x rengassoutu
8x/puoli lankussa käden ojennus / sahaus

EMOM 40:

1-2) 24 Cal Row
3) 21 WB / 18 DB Snatch (Vaihtele joka kierros WB ja DB Snatch välillä)
4) AMRAP: Lateral Burpee box jump overs
5) Rest

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sp-%, rest btw sets 2min

Gymnastics

Warm up

60 jumping jacks
Do one burpee after every fifth jumping jacks

2 rounds of

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

Concentrate on bar approach and minimum amount of kipping swing before rep.

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E and T2B

WOD
AMRAP 8min
YGIG

2 burpees
5 pull-ups or 3 C2B or 1 BMu (=1 rep)
(One round equals 2+1 reps)

Scale as needed