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

Track Sesh

WU:

• 1200m Z2 +mobbailut

Main Set

• 2x1000m @PK-VK
• 3x800m @VK
• 4x400m @VK+

*rest 2min between sets

2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts

B) Our classic clean and jerk warm-up:

B1. 3 hang clean high pulls
B2. 3 hang muscle cleans + 3 strict presses
B3. 3 tempo front squats, tempo 53X1+ 3 push presses
B4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
B5. 3 clean pull-unders + 3 push jerks
B6. 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

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.

EMOM25

1. 10-15 wallball
2. 8-15 cal erg
3. 10-14 db snatch
4. 8-12 burpee over db
5. rest

AF WEEK 52, Day 3

CORE:
2-3 Superset:

1) 10 Slow and Controlled Hanging Leg Lift
2) 20 Russian Twist or Landmine Twist

Target: feel the burn!

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Kneeling goblet get-ups
5/way Scapular rolls
5 Pike to planches
+
1-2 rounds @ increasing pace
20 Double-unders
8 DB walking lunges (change rack position each round)
4 Handstand push-ups (change variation each round)
2 Bar muscle-ups
– Rest 1:00 between rounds –

5 kierrosta, alkavalla 2 min

1. 15 seinäpallo 3/4/6/9kg + 10 puolilinkkaria pallon kanssa
2. 350/450m soutu
3. 10 yleisliike ja hyppy levypainolle + 10 levypainon nostoa pään päälle
4. Tauko

Kesto 40 min

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

EMOM 6 @ increasing pace
1) Row
2) Run
+
2 Rounds
8 Tuck-ups
8 V-ups
8 Hollow rocks
8 Box step ups
8 Scapular pull-ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Box jumps
8 Wall balls
+
Build to workout weight for DB movements
* Practice a few sets/reps of wall balls, toes-to-bars, box jumps, and shuttle run turns between sets
+
@ workout weight
8/6 (cal) Row
8 Wall balls
8 Box jump/step downs
6 Toes-to-bars
6 Shuttle runs
4 DB Hang clean and jerks
4 DB Snatches
* 1 shuttle run = 7.62m out + 7.62m back.