Kevyt viikko!

RestDay!

Käsilläkävelyä, käsillä seisontaa ja huspu harjoittelua

Teininate 20min amrap:

2 Leuka
4 Huspu
8 Etuheilautus

 Tai

4 Leuka kuminauhalla
4 Dippi penkiltä
4 Huspu penkiltä
8 Etuheilautus

Plyometrics

4 Rounds For Quality:

• 5 DDB Squat Jump
• 5/5 Rotational Med Ball Throw
• 20-30s Battle Rope

METCON

Choose A or B:

A) Strength Focused 15 Min AMRAP:

• 1min Erg
• 15 DB Floor Press
• 12 Dual KB Deadlift
• 9 Pull Up (Kipping or Strict) // 10/10 KB Gorilla Row

B) Cardio Focused 15 Min AMRAP:

• 15/12 Cal Erg
• 12 DDB Hang Snatch
• 9 Burpee Over DB
• 6 DB Thruster

AF WEEK 20, Day 2

CONDITIONING:
“First Cut” (RCFG 2019) (16.5.2025)

4 RFT

400m Run
3 Rope Climb
7 Squat Snatch

RPE 4-5.
Time Cap: 20min

Loadings: Rxd: 50/35kg Masters: 40/30kg Advanced: 65/45kg

Tailoring Options: Decrease loading Squat Snatch→ Power Snatch or Power Snatch + OHS 400m Run→ 1k bike

For time

• 30 ring muscle-ups

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
+
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 –

Push Press

• 4x5 (1-2RIR) *Rest 2-3min between

Push & Pull

A) EMOM X6:

1) 1-2 Legless RC
2) 10-15 Ring Push Up

B) EMOM X6:

1) 10 Ring Row (legs raised)
2) 10-15 Deficit Push Up

C) EMOM X6:

1) 20m Sled Pull (Hand over hand)
2) 10-15 Push Up

Intervals

4x3min on/1:30 off:

• 20 GHD
• 35 DU
• amrap: C&J @60kg

Accessories
A) 4 Rounds:

• 1 Set of banded Pull Up (Helppo kumppari, ideana pitkä sarja) -rest 30-
• 15-20 Banded Face Pull -rest 2min-

B) 4 Rounds For Quality:

• 10-15 DB Lateral Raise
• 30-40s Wall Facing HS Hold

3 rounds for time:
10 Man Makers 15/10kg
20 GHD Sit-ups
- Rest 1min btw rounds

One ARM Supported Dumbbell Row

5 x ( 10 + 10 )

Go Every 3:00