24min emom

A) 20du + 4 shspu
B) 30 sec bike + 6 ttb
C) rest

Partner workout

For total rounds and reps:
AMRAP in 7 mins of: (YG,IG)
4 Rope Climbs
20/15 Machine Calories

Rest 2 mins

AMRAP in 7 mins of: (RELAY) (complete a full round then switch! )
6 Handstand Push-ups
2 Squat Cleans, 80/55 kg

Rest 2 mins

AMRAP in 7 mins of: (YG,IG)
20 Alternating Dumbbell Snatches, 22.5/15 kg
15 Burpee Box Jump Overs, 60/50cm

Rest 2 mins

AMRAP in 7 mins of: (RELAY) (complete a full round then switch! )
6 Chest-to-bar Pull-ups kipping
2 Wall Walks

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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POWER CLEAN + POWER CLEAN from KNEE + SHOULDER PRESS + OH SPLIT SQUAT *työnnä ensin saksiin ja tee tässä asennossa valakyykyt (toisto määrät per puoli suluissa), palauta jalat *etu-taka ja työnnä saksiin toisinpäin *työnnön rytmi taka-etu
1×2× 1+1+2+[3+3]@barbell, 3× 1+1+2+[3+3]@55-60-65%, push press-%, rest btw sets 2min

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PAUSE BACK SQUAT *3-5sec pause in the bottom - aktiivinen pito syväkyykyssä
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT + CLEAN RACK SUPPORT HOLD 5-10sec
5@75%, 3@85%, AMAP@95% max effort for final set with good technique - varmistajat sivuilla, rest btw sets 2-3min

tee ensin takakyykky ja heti perään eturäkkipito 5-10s, keskivartalon tuki ja paineet - riittää, että nostat tangon suoraan räkistä ylöspäin - ei kävellä taakse niinkuin kyykätessä

*HOX! jos et tiedä takakyykyn ykkösmaksimia, laske teoreettinen takakyykyn ykkösmaksimi kehonpainosta ~100%.

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ACCESSORY WORKOUT (if time left)

UPPER BODY MOBILITY & STRENGTH
- 2-3 rounds
- 8 reps each movement

8× Barbell Upright Row

8× Barbell Supinated Grip Bent Over Row *clean grip - pidolla

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video: POWER CLEAN + POWER CLEAN from KNEE

video: OH SPLIT SQUAT

video: CLEAN RACK SUPPORT

video: Barbell Upright Row

video: Barbell Supinated Grip Bent Over Row

** Do all or choose ones you need more work on**

Toes-to-bar drills
Kipping Toes-to-Bar complex – 2-3 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5-10 Progressive toes-to-bar swings with straight legs*
* Each swing gets higher and higher
+
HSW drills
1-2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)
+
RC / Single leg squat / HSPU drills
Optional – 1-2 rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

THEN

1-3 rounds
5/side Pistols to a band
3 Pull to standing from the floor
3-5 Handstand wall walks to a plate
1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
+
RIng muscle-up drills
1-2 rounds
5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

1:30/1:00/0:30 of each @ increasing pace*
1) Row
2) BikeErg
* Gradually build from easy to moderate
+
2 Rounds
10/side Xiao Pengs
2 Scapular swimmers (prone position)
10 Plate squats*
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
2 rounds
8 Handstand shoulder shrugs
3/side Single-arm lean in the full handstand position with chest facing the wall
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
Build to workout weight for power snatches
* Practice few short sets of other movements between sets as you build up
+
@ Workout weight
10/7 (cal) BikeErg
6 Power snatches
5-10m Handstand walk
10/7 (cal) Row
8 Wall balls
10m Backwards sled drag

EMOM 42 (0:40/0:20)

1) (cal) BikeErg
2) Power snatches @ 35/25kg (75/55lbs)
3) (m) Handstand walk
4) (cal) Row
5) Wall balls @ 9/6kg (20/14lbs), 10′ target
6) Backwards sled drag*
7) Rest

• Weight on the sled depends on the friction between the sled and the floor. Choose a challenging weight you can keep moving with throughout.

Sled drag. If possible, set up the drag with a rope attached to a sled (“Hyrox style”). Drag the sled back within a 2m long box (grab the rope, drag the sled back until you reach the end of the box, then walk to the front of the box, pick up the rope and repeat). If no rope is available, use a set of rings or TRX handles and do the drag as a continuous backwards walk.

Intent. Aim for consistent reps/calories/distance throughout the EMOM.

Overview.
A long EMOM built around steady, repeatable work with short recovery. The rotating structure spreads fatigue across different patterns, but over 42 minutes the challenge becomes maintaining output and movement quality as fatigue accumulates. The goal is consistent work across all stations for the full duration.

Effort.
Work at ~7–8/10. Each 0:40 window should feel productive but controlled, you should be able to keep moving the entire time without hitting failure. If you’re forced to stop early or slow drastically, the load or pace is too aggressive.

Feel.
The first rounds won’t feel that hard (at least if you’re pacing this sustainably) but the fatigue will accumulate and each round will get just a bit harder. The later rounds will test your ability to stay composed and keep moving.

Adaptation.
Develops durability and muscular endurance across long durations. Trains pacing control, movement efficiency, and the ability to sustain output with limited recovery over extended EMOM structures.

Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to work consistently for the full 0:40 on each station?
– Which movement caused the biggest drop in output over time?
– Did fatigue build evenly or spike in certain minutes?
– What adjustment would help you maintain quality deeper into the session?

Movement options.
Bike/Row → SkiErg, air/echo bike, run
Power snatches → 30/20kg (65/45lbs), 25/15kg (55/35lbs)
Handstand walk → Wall walks → Seal walk
Wall balls → Lighter ball
Backwards sled drag → if you don’t have a sled, do a dual KB overhead carry instead

Warm-up
2 rounds
20 jumping jacks
10 downward dog/pushup
10 inch worms
10 kb swings
10 goblet squat

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD EMOM16

1. RMU / BMU / Strict Pull up
2. HS walk / HS Shoulder taps / Plank Shoulder taps
3. High Box jumps
4. Rest

3 Rounds @ 2 RIR

8-10/side Powell raises
0:30-1:00 Sorenson hold
8-10 Ts-Ys-Is
0:20-0:40/side Copenhagen plank*

• Choose either short lever (easier) OR long lever (harder) version of the copenhagen plank. If you’re new to this exercise, choose the short lever version today

AF WEEK 7, Day 1

ACCESSORY:
1-2 rounds, go by feel and rest as needed between:

1) 10 + 10 Copenhagen Plank
2) 10-20 GHD Hip Extension

Not all out, but with solid effort. Leavy 2-3 reps in the tank.

AF WEEK 48, Bonus workout, Engine

CONDITIONING
EMOM x20

1) 10-15cal Bike
2) 30-60 DU

Overall RPE 3-4, go by feel.
This engine workout starts to accumulate.
Target: same rep scheme across.