12' EMOM
1: 5 devil press @2x20/12.5kg
2: 6-8 burpee over DB

Warm-up

2 Rounds
250m Row
10 Air squats
10 Band pull aparts
30 single-unders
+
2-3 Rounds
6 Box jumps
8 DB snatches (4/arm, smooth mechanics)
16 Double-unders
250m SkiErg (easy to moderate effort)
+
Kipping Toes-to-Bar complex – 2-3 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
250m Row
12 Box jump overs
6 Chest-to-bars
250m SkiErg
6 Toes-to-bars
8 DB snatches, alt
30 Double-unders

3 rnds for quality
3/3 KB windmill
5/5 russian twist

front squat up to heavy double

AF WEEK 23, Day 2

STRENGTH (upper body):
2-3 set:

1) 6-8 DB Bench PRess
2) 8+8 DB Row

RIR 1-2

Want to kick off your Thursday mornings in the best possible company and get your engine running before the day takes over? Welcome to the Basement Running Club!

This is a fully member-driven, low-barrier running and jogging club. The goal is simple: to bring our amazing community together outside the gym walls. The concept is super relaxed and straightforward:

⚡ How does it work?

When? Every Thursday morning at 7:00 AM.

Where? Meet up at Basement Kurvi and head out together for a run.

The Pace? Absolutely zero pressure! The pace is dictated entirely by who shows up each week, and the group decides it together on the spot. The main point is just to do something easy and active together.

🔥 The best reward – the sauna is hot!
Best of all, every Thursday morning after the run, a warm sauna will be waiting for us at the gym! You can jump straight from the running paths into the heat of the sauna and start your day feeling completely refreshed.

⚠️ Please note: This is a self-guided club
There is no coach leading the session, yelling cues, or writing a planned WOD. The Running Club is completely self-guided – we are handing the keys over to you, our members, to gather, connect, and enjoy moving together.

Bring a friend, show up, and let’s start Thursdays the best way possible. See you on Thursday at 7:00 AM! 🚀

Ei wodeja!

45-60min Z2 Bike

Fiiliksen mukaan mutta tähtää minimi 45min, ja että sykkeet pysyy hyvänä Pk alueella

Accumulate 3min of:
- Hanging L-sit Hold

AF WEEK 23, Day 3

WEIGHTLIFTING:

E90-120sec x6: 2-position Hang Clean + Jerk.

TnG reps
Target: work up to a technical heavy set of the day.

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)

Zone 1
1 arm row for remainder (alternate arms every 4 reps)
8x
DB OH Tricep Extension
MAX REPS
DB 1 Arm Row

Zone 2
45s @ RPE 7 into 30s @ RPE 9
00:45
Run
00:30
Run

Zone 3
10 M
Overhand Sled Push
10 M
Sled pull

Zone 4
45s @ RPE 7 into 30s @ RPE 9
00:45
Row
00:30
Row

Zone 5
Goal = Max Total Reps
MAX REPS
DB Alt Floor Press

Zone 6
8x
BB Plate Ground To Overhead (GTOH)
4x
Barbell Plate Front Raise