-1 Round
- 8min per zone / 1min rest
- RPE 8

Zone 1:
Run

Zone 2 Core:

Partner A:
Hollow Body Jacks x 10
Doubles Crunches x 10
Lateral Jump Squats x 10

Partner B:
SkiErg

Zone 3 Push:
Sled Push YGIG

Zone 4 Pull:
RowErg 300m
KB One Hand Row x 16 (8 per hand)

Zone 5 Legs:

Partner A:
SB Step Up x 10 (5 per leg)
SB Lunges x 20

Partner B:
EchoBike

4 rounds @ steady pace
8 Blackburns
8 e/side 90/90 to external rotations
8 e/side Half-kneeling KB bottoms-up presses
4-minute Row
4 rounds @ steady pace
4/side Tactical ankle rocks
20 Hanging scapula rolls
4 Pike thoracic extensions
20m e/side Front rack + overhead carry
4-minute Assault bike @ RPE 3-4

** 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)

For time
- Run 5,000 meters

Compare to 250507.

30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

LÄMMITTELY
2 Kierrosta, 1:00 min töitä / :15s lepo
1) Boxille hyppy istuma-asennosta
2) Askelkyykky vuorojaloin, kahvakuulat farmarikannossa
3) Spoto press levytangolla
4) Cuban press käsipainoilla
5) Vatsalihaspyörä (abwheel rollout)
6) Jefferson curl

Valitse sopivat kuormat ja variaatiot lämmittelyn aikana.

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KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :30s lepo
1) Boxille hyppy istuma-asennosta
2) Askelkyykky vuorojaloin, kahvakuulat farmarikannossa
3) Spoto press levytangolla
4) Cuban press käsipainoilla
5) Vatsalihaspyörä (abwheel rollout)
6) Jefferson curl

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HUOMIOITA
Harjoituksen tarkoitus on kehittää hieman räjähtävyyttä, kehonhallintaa sekä perusvoimaa. Hyvin onnistuneessa harjoituksessa saat tehtyä liikkeitä tasaisella syötöllä koko minuutin ajan hyvän poltteen kanssa. Kokeile kiristää tahtia sekä lisätä kuormaa joka kierroksella!

5@barbell, 3×1@RPE10, 0-1 reps in reserve

*target 63-65+%, muscle sn-%, rest btw sets 2-3min

AF WEEK 30, Day 1

WEIGHTLIFTING

E90-120s: Snatch

3x2 @ 80%
3x1 @ 85%
2–4x1 @ 88–92%

Target: Do not force a max attempt. Stop increasing the load if
bar speed drops significantly or technique deteriorates.
Finish with confidence and quality.

EMOM 10 (0:40 work / 0:20 rest)

1) Rope climbs
2) GHD sit-ups

AF WEEK 7, Day 1

STRENGTH (2/3):

4x4 Back Squat (free tempo)

RIR 1-2 Do more work compared to last week.