Oli hyvä kokeilla "kompastuskiveäni", taisi tulla enkka sen suhteen, hyvä niin.

4 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

1:30/1:00/0:30 each @ steady pace
1) Row
2) Run
3) BikeErg
+
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)
+
@ workout pace
200m Run
15/12 (cal) Row
400m BikeErg

Movement prep
3 Rounds of:

4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up.

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

hip & spine mobility

back lying hip CARs 3x5/5

5 direction hip shifts 3x3/3

KB windmill 3x5/5

banded hamstrings curls 4x10

cossacks squat 4x5/5

-This workout tests stamina, barbell cycling, and pacing under fatigue.
-The reps stay the same but the weight increases, making the final rounds the hardest.
-A fast, aggressive Open-style workout with repeated burpee and barbell sets.
-The early rounds should feel quick, but the workout becomes much harder once the bar gets heavier.
RPE 9 — very hard effort.
-Move fast but stay smooth on the barbell.
Coach’s Tip
-Keep burpees steady and controlled to manage breathing.
-Break the barbell into smart sets early so you have energy for the heavier bars.
Strategy
Experienced customers may perform the lighter barbells unbroken.
Most customers should consider quick singles on cleans and small thruster sets on heavier loads.
Target
Goal: reach round 4 (192 reps) or beyond.
Advanced customers may reach the final barbell.
Time cap: 16 minutes.

AF WEEK 12 Day 3

GYMNASTIC CONDITIONING:
E2MOM x5:

1-5 Muscle-Up

Choose a rep scheme that is challenging but sustainable.
You can choose rings, bar or go with jumping muscle-ups.

Amrap 45min
(niin monta kierrosta kuin ehtii, laatu edellä)

800m soutu
15 etuheilautus kahvakuulalla
15 maljakyykky kahvakuulalla
30m farmarikävely

500m hiihto
10 pystypunnerrus käsipainolla
10 devils press käsipainolla
30m autolla ajo

1 km pyörä
20 naruhyppy
20 abmatt
30m burbeehyppy