AF WEEK 32, Bonus workout, Engine

CONDITIONING:
E6MOM x6 (36min total)

A: 30cal Row + 20cal Ski + 10cal Bike
B: 30cal Bike + 20cal Row + 10cal Ski
C: 30cal Ski + 20cal Bike + 10cal Row

Target: sub 4’ rounds with consistent pace.
RPE 4 when working. This is not all out
effort.

First 30cal should be sub 2.

Scaling: use a rep scheme of 25-16-7

(10/2026)

Romanian deadlift

3 x 8 @ RPE 7 / 3 RIR, rest 2:30-3:00 b/t sets

2 rounds
30Speed rope steps
5 Bar-facing burpees
5/side Cossack squats, alt
+
Build up to working weight for the snatch and front squat
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
Once through
10 (cal) BikeErg
5 Bar-facing burpees
3 Snatches (anyhow) @ workout weight
30 Double-unders
5 Handstand push-ups
3 Front squats @ workout weight

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AFTER CONDITIONING

3 Rounds @ 2 RIR
8-12/side GHD biceps curls
8-12 DB pull overs
10-15 Seated DB lateral raises

Power clean and jerk

EMOM 2 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 70%1RM PC+J

EMOM 2 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 75%1RM PC+J

EMOM 2 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 80%1RM PC+J

2:00 of each @ easy to moderate
1) Air/Echo bike
2) Row
3) SkiErg
+
2-3x
0:20 Air/Echo @ easy
0:10 Air/Echo @ moderate
0:05 Air/Echo @ sprint

– Rest 0:25 between sets –

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 32, Day 3

CONDITIONING
5 × 3 min ON / 2 min OFF

Start each interval with 200m Run
Then continue with the AMRAP:

3 Power Clean, 3 Front Squat, 3 Jerk, 3 Bar Muscle-Up

Resume the AMRAP where you left off after each interval.

RPE 4 when working. Target: Maintain a consistent pace across all 5 intervals.
Keep the barbell cycling smooth and efficient.
Avoid long breaks on the Bar Muscle-Ups.

Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg
Scaling: Bar MU→ Jumping Bar MU or C2B

FITNESS MADNESS (Partner WOD - Waterfall Style)

AMRAP 12 minutes
12 Wall ball (6/4 kg, Rx+: 9/6 kg)
12 Goblet reverse lunge (15/10 kg, Rx+: 22,5/15 kg)
12 Hang dumbbell snatch (15/10 kg)
12 Incline push-up (Rx+: push-up)
12 Calories

-Rest 4 minutes-

AMRAP 12 minutes
12 Up-down
12 Russian kettlebell swing (24/16 kg, Rx+: 32/24 kg)
12 Ring row
12 V sit-up
12 Calories

Target: 5+ rounds each AMRAP.