Zone 1:
-BB Row+Clean Press

Zone 2:
-WB

Zone 3:
-Shuttle Run (15m then turn)

Zone 4:
-Run

Zone 5:
-SkiErg (Damper 9-10)

Zone 6:
-Flutter kicks

4 rounds:
1st: 30s work
2nd: 45s work
3rd: 60s work
4th: 30s work

-5 athletes per station
-20s rest between zones

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for step overs, lunges and DB snatches
* Build to box jump height and practice few reps on HSW and rope climbs between the sets
+
@ workout weight/height

8/6 (cal) Air bike
4 DB Box step overs
1 Rope climbs

– Rest 0:30 –

8/6 (cal) Row
6 steps, DB walking lunges
7,5m Handstand walk

– Rest 0:30 –

5 Shuttle runs
8 DB snatches, alt
4 Box jump/step downs

AF WEEK 25, Day 1

CONDITIONING 1:
3 RFT:

15/12cal Echo
12 Barbell Bench Press
9 Deadlift

RPE 4.
Target: sub 8’Time Cap 12.
Choose loadings you can get most of the rounds unbroken if wanted.
Rxd: 70/45kg and 100/75kg. Masters: 60/40kg and 90/60kg.

Prep Week

WU:

3 Rounds

• 2min C2 Bike / Row / Ski
• 10 Kip Swing
• 3/3 Perfect Stretch
• 3 DB Squat Jump

*Mobbailua rundien välissä

A) 5min BB WU
Into,

E2MOM X5:

• Max Weight: 1 Power Snatch + 1 Hang Power Snatch

*tehään powerina vaikka kisoissa kyykkyyn

B) 3 Rounds For Time:

• 10 C2B
• 10/8/6 DB Snatch @22.5kg
• 10 Burpee Over Worm

*Rest 1min between rounds

Optional Squats

E3MOM X4-5

• 3 Back Squat @80-90%

*1-2 RIR

Julkaistaan myöhemmin.

-12 double KB front rack walking lunges
-15 RUS KBS +16kg/+12kg
-15/12cal row
-rest

-6 deadlifts
-8+8 box step ups

*2-3min rest between supersets
*build to moderate

Score: deadlift weights
Comment: box step ups

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

half kneeling pallof press w. rotation 3x8/8

frontsquat 3x5 @rpe 8 T:41X0