AF WEEK 8, Day 3

WEIGHTLIFTING:
E90sec x5:

3 Cluster @ 70-75% of 1RM. Drop and go.

Loading should be on the heavy side. Clusters with singles. Drive
hard with your legs!

MODERATE WEEK 4/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× PLATE PULLOVER CRUNCH LEGS RAISED

5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

20-30s PLATE PAUSE OHS in the bottom */or/
WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

10× PLATE DEATH PLAQUE WHEEL SQUAT narrow stance *goblet squat to good morning

5×/side GROUNDED HIP MOBILITY FLOW

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video: Plate Pullover Crunch Legs Raised

video: Back/Reverse lunge PLATE Rotational Lift

video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Grounded Hip Mobility Flow: video 1
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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TALL MUSCLE SNATCH + OHS + TALL POWER SNATCH + TALL SNATCH *tall=päkiältä
2-3× 2+1+2+2@barbell-light weight, rest 2min

SNATCH + SNATCH BALANCE
2× 2+2@barbell, 4-5× 1+2@72%, sn-%, rest 2min

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NARROW stance BACK SQUAT
2-3×10@barbell - light weight, rest 2min

BACK SQUAT
1@up to RPE9 - 1-2 reps left, rest 2-3min *goal in theory ~92-95%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×5@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

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video: tall snatch *päkiältä

video: narrow stance back squat

video: wall sit hold

video: single leg wall sit hold

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
10m/side One Arm OH DB/KB WALKING LUNGE

40sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

/planks on alternate weeks/

40sec WEIGHTED PLANK *kuorma alaselän päälle

8-12× LU RAISES

/lu raises / forward bend shoulder shrugs on alternate weeks/

8-12× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

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video: One Arm OH DB/KB Walking Lunge

video: Chinese Plank

video: Lu Raises

video: forward bend shoulder shrugs

Gymnastics

Warm up

2 rounds of

20 Passthrough
10 hollow rocks with plate
10m wheel barrel
10 Superman
10m partner carry
10 scorpion stretch

Gymnastics for quality
30min

ADVANCE
Handstand walk and HSPU

INTERMEDIATE
Handstand push-ups and cycling

BEGINNER
Headstand and wall walk

WOD
In 6min
With partner Accumulate max distance of:
RX Bear walk
Intermediate supported HSW
Beginner wheel barrel

Clean pp, front squat, jerk 1+1+1

For time

• 400-meter run

• Rest 2 minutes

• 400-meter run

• Rest 2 minutes

• 400-meter run

• Rest 2 minutes

• 400-meter run

• Rest 2 minutes

• 400-meter run

Part A - 25min Cap (0:00-25:00)

100 Cal Bike
1500m Row
2000m Run

Immediately into...

Part B - 15min Cap (25:00-40:00)

10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Front Squats

(95/75lbs)

Part C - 15min Cap (40:00-55:00)

60 Wall Balls
50 DB Snatches
40 Box Jump-overs
30 Single-arm Devil Press
20 Burpee Box Jump-overs

WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

Kevyt viikko, kova pari viikkonen takana, nyt kevennetään ja kehitytään!
4 treeniä, 2xvoimaa, 2xmetconia. Tälle viikolle jos otat viidennen treenin se voi olla vaikka la tiimitunti tai jotain ihan muuta urheilua/liikuntaa ulkona yms.
rytmiä näin : voimatreeni + pidempi kardio. lepo, painonnosto + juoksu, (lepo ja lepo) tai (tiimitunti/lepo).
Voit myös tehdä niin et juoksu onkin voimatreenin perään ja pidempi kardio pn harjoituksen.

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.

For time

• 3 devils presses
• 12/15 Echo-bike calories

• 3 devils presses

• 3 ring muscle-ups

• 5 push-ups

• 7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Every 2:00 x 20

Odd Sets: 16/12cal Assault Bike
Even Sets: 200m Skillmill Run