EMOM 12 or 15

1) Handstand push-ups*
2) Rope climbs
3) SkiErg @ very easy pace

• You can choose the variation you want to work on: wall-facing, strict, deficit or regular kipping Intent. Work on your movement capacity for HSPU and RC. Aim for as many reps as you can on each minute. The SkiErg in the 3rd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).

Movement options.
HSPU → Hand-release push-ups
Rope climb → Rope climb pulls from the floor → Practice foot lock

AF WEEK 7, Day 3

CONDITIONING:
2min ON-2min OFF x4 (A+B+C+D)

A: 90 DU + remaining time max rep HSPU
B: 90 DU + remaining time max rep TTB
C: 90 DU + remaining time max rep Push-Up
D: 90 DU + remaining time max rep GHD Sit-Up or Sit-Up

RPE 5 when working. Target: DU done sub 75sec.
Scaling: 90 DU→ 60. HSPU→ Wall Walk

AMRAP 10

3 Wall Walks
10/7 Calories Bike

I GO YOU GO

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)
+
10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Tension swings
5/way Scapular rolls
8 Handstand shrugs
10 Goblet squats
25 Speed rope skips
+
Build up to workout weight for DB thrusters
* Few short sets of double-unders and chest-to-bar pull-ups between weights
+
@ Once through
600m Bike Erg
15/12 (cal) Row
12/8 (cal) Air bike
– Rest 0:30 –
20 Double-unders
4 DB Thrusters
6 Chest-to-bar pull-ups

35-40 minuuttia hölkkää.

AF WEEK 7, Day 3

ACCESSORY:
3 rounds for Quality, rest as needed between movements.

1) 30-45sec D-Ball/Sandbag Hug
2) Max Hold L-Sit (parallettes, KB Handles)

Scaling: D-Ball/Sandbag→ Dual KB Front Rack Hold

Every 3 mins x 5 sets
6 burpee box jump @60/50cm
12 Dumbell Hang Squat Clean 2x22,5/15kg
24 Double under
Remaining time is rest

Every 3 mins x 5 sets
5 devil press 2x22,5/15kg
10 box jump over
15 air squat
Remaining time is rest!

Dumbell work should be unbroken, so choose weight wisely!

Alternate B1/B2

B1. Incline bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

AF WEEK 7, Day 3

FINISHER:
2 Superset

1) 15 Ring Biceps Curl
2) 15 Ring French Press

Go for the burn!