Back squat'

3 x 5 @ 77-82% (2-3 RIR), Rest 3:00-4:00 between sets

– Do your first set @ or around 77%1RM back squat, then build up within the percentage range (sticking to RIR) if you can over the remaining sets.
– These are intended to feel fast and strong, no grinding reps

Open 26.3

AF WEEK 37, Day 2

Finisher:
10-1 with 2x DB

Lateral Raise Biceps Curl
Skull Crusher

Feel the burn!

EMOM 6 @ increasing pace

1) Air bike
2) Row
+
2 Rounds
30 Speed rope steps
5 Inchworms
7 Hang power snatches w/ empty bar
+
Build up to workout weight for the snatches
* 3 Bar-facing burpees after each set
** Kipping Toes-to-Bar complex (2-3 times through between sets):
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 @ increasing pace
10/7 (cal) Row
20 Double-unders
3 Snatches @ workout weight
4 Bar-facing burpees
5 Toes-to-bars

2-3 rounds:

10-15 snowangel
10+10 Db seated press

LÄMMITTELY
n. 60s. / liike
1. Etujalka stepperillä askelkyykky oik.
2. Etujalka stepperillä askelkyykky vas.
3. Istumaannousu vk kanssa
4. Pakara istuen / boksilla kk kanssa oik.
5. Pakara istuen / boksilla kk kanssa vas.
6. Kädet korokkeella - polvien koukistus kohti lattiaa
7. 3 suunnan käsien nostot päinmakuulla
8. Kobra - lapsen lepoasento / akk

VOIMA
Liikeparina 3 x 40s./30s.
a) Maljakyykky boksille / pallolle
b) v-nostot istuen
Liikeparina 3 x 40s./30
a) romanialainen maastaveto
b) rengassoutu yhdellä renkaalla

3 Intervals

1200m Run → 2400m BikeErg → 800m Run

- Rest 5:00 -

800m Run → 2400m BikeErg → 800m Run

– Rest 5:00 –
400m Run → 2400m BikeErg → 800m Run

Flow. Each interval starts with a run (1200/800/400m), followed by 2400m BikeErg and finally a 800m Run before a 5:00 rest.

Overview. The longer runs paired with 2400m BikeErg efforts put you under sustained fatigue while still demanding quality running on the back end. By mixing distances within the set order, you practice pacing control and learn to hold form whether coming off a long or short run segment. The aim is to sustain consistency across three challenging intervals, not just survive.
Intent. Develop the ability to run efficiently after extended bike efforts and under rising fatigue. Each interval asks you to hold 5k pace on the runs despite different entry points of fatigue, with the 5:00 rest designed to allow repeatability across all three sets.
Effort. All runs at ~5k pace, aiming for both runs in each interval to match within a few seconds. BikeErg at 85–90% threshold effort with steady cadence, keeping output consistent from start to finish. Use the 5:00 rest actively, walk, shake out, breathe, to reset before the next effort.
Feel. Expect legs to feel heavy at the start of each run off the bike. Breathing will be heavy but aim to settle into rhythm and stay in control. The session should feel like controlled suffering: hard but manageable, with focus on rhythm and repeatability.
Adaptation. Build aerobic durability at higher volumes, work on your pace discipline under mixed run distances, and strengthen your resilience in transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your run splits consistent (or faster) across and within the intervals?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the 5:00 rest feel sufficient, or did you begin to slow down after the 1st interval?
Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.

Barbell complex – 5 rounds, easy pace, light load:

5 Muscle cleans
5 Push presses
5 Speed squats
5 Pendlay rows
1-minute rest between rounds
30-minute walk, preferably outdoors

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
+
EMOM 4 @ building pace
1) Run
2) BikeErg
+
@ workout pace
200m Run
600m BikeErg
200m Run

AF WEEK 25, Day 2

WEIGHTLIFTING:
3-5 set:

Muscle Snatch + OHS + Snatch Balance

Use 40-50% of 1RM, move well and improve the range of motion
and speed under the barbell.