2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
2-3 Rounds
30 Speed rope steps
5 Inchworms
10 Thrusters w/ empty bar
3 Strict pull-ups
+
Build up to workout weight for the thrusters
* Short sets of bar-facing burpees, DUs and pull-ups between sets
+
1-2 Rounds @ increasing pace
20 Double-unders
4 Thrusters @ workout weight
5 Pull-ups
6 Bar-facing burpees

AF WEEK 31, Day 1

STRENGTH:
3 rounds, rest as needed between

1) 6+6 Reverse Lunge
2) 8 DB Bench Press
3) 8 Seal Row

RIR 2

40 minuutin peruskestävyysharjoitus

Lämmittely
Tee yksi osio kerrallaan. Työaika per osio on 3min.

1) 45 sek hiihto + 20sek lankku renkaissa; kädet renkaissa, jalat lattialla tai korokkeella
2) 45 sek pyörä + farmarikävely salin päästä päähän
3) 45 sek soutu + 20sek roikunta tangossa; L-sit tai polvet koukussa

Harjoitus (Syke 60–75%/HR max)
Kaikki osiot kerran läpi. Työaika 12min per osio, 2 min lepo osioiden välissä.

1) hiihto + joka kolmas minuutti 30sek lankku renkaissa; kädet renkaissa, jalat lattialla tai korokkeella
2) pyörä + joka kolmas minuutti farmarikävely salin päästä päähän
3) soutu + joka kolmas minuutti 30sek roikunta tangossa; L-sit tai polvet koukussa

Harjoitus on peruskestävyysharjoitus, jossa syke voi hetkellisesti nousta vauhtikestävyysalueelle. Jokaisen ergon pariksi on määritelty liikkeet, jotka suoritetaan joka kolmannella minuutilla (0, 3, 6, 9). Suorita harjoitus tasaiseen tahtiin. Harjoituksen pitää edetä helposti.

For time
- Run 5,000 meters

Compare to 250507.

AF WEEK 31, Day 1

CORE:
3 rounds:

20sec Plate Sit-Up
10sec rest
20sec Russian Twist
10sec rest
20sec Plate Step-Up (Plank to Push-Up)
10sec rest

Target: feel the burn!

UV Metukka

10-9-8-7-6-5-3-2-1 Reps Of:

• Ground To Overhead @40kg
• Burpee Pull Up
• Shuttle Run (1 rep=5+5m)
• Single Under (100-90-80-70..jne)

Warmup
3 rounds of

20 passthrough w/rb
10 OHS w/en
10 KB swing
10 press L + 10m OHS walk
10 press R + 10m OHS walk

Gymnastics for quality
30min

BEGINNER
Wall kickup & front roll

INTERMEDIATE
Handstand & cartwheel

ADVANCE
Handstand walk 1x1m free handstand

WOD
AMRAP 8
YGIG

8 KB swing 24/32kg
8m L hand OH walk
8m R hand OH walk
4m Handstand walk

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tabletop pulses
2 Scapular swimmers (prone position)
+
2 Rounds
8 Tension swings (sponge/block between feet)
3 Handstand wall walks to a plate
1-3 Negative chest-to-wall facing handstand push-ups (body at 30 degrees)
+
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Air bike @ easy pace
2:00 Row @ moderate pace
1:00 Air bike @ hard pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles.
+
Build up to workout weight on the deadlift
Practise the other movements between your sets
+
1 or 2 rounds @ workout weight
10/7 (cal) Row
5 Handstand push-ups
10 GHD sit-ups
10/7 (cal) Air bike
3 Deadlifts
1-3 Bar muscle-ups

AF WEEK 30, Bonus workout, Engine

CONDITIONING:
EMOM x40

1) 8-12cal Row
2) 30-50 DU
3) 8-12cal Bike
4) 20-30m Farmers Carry

Overall RPE 3. This should be done in your
comfort zone.

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