Run repeats

3 sets of:
600m @ 3K
– Rest 2:00 –
400m @ mile
– Rest 1:30 –
200m @ 800m

– Rest 4:00 between sets –

Every 1 min for 15 mins, alternating between:
10 L/10 R Feet Elevated Hip Taps
15 V-ups
max rep Weighted Russian Twists, pick load, 45 secs
max rep Turkish Sit-ups, pick load, 45 secs
Rest 1 min

---

Alkuverryttely 800m hölkkää + venyttelyt + 400m tavoite vauhdilla.

1800m tavoite vauhdilla.

Lepo 5 minuuttia.

1200m tavoite vauhdilla.

10 90 to 90
10 scorpions
10 jefferson curl to squat
0:30/side copenhagen plank
8 snow angels on bench
10 toes to posts
8+8 box pigeons
10 medball deadbugs
10 turtle squats
1:00 v-sit stretch

For time ”Nasty Girls” Tc 16'min (A)

Treenaaja __________________________ Kuntoilija

3 Rounds For Time ________________ 3 Rounds For Time

50 Air Squats _______________________ 50 Air Squats

7 Ring muscle-Ups / Bar ___________ 7 Sets of: 1 Pull-up + 2 Box dips

10 Hang Power Cleans 61/43kg ____ 10 Hang Power Cleans 50/35kg

                                   6'min Rest then....        

" ANNIE goes Bicycle" " ANNIE goes Bicycle" Tc 16’min(B)

50-40-30-20-10 Reps For Time _______ 50-40-30-20-10 Reps For Time

Double-Unders _____________________ Single unders x2
Sit-Ups (AMSU) ______________________ Sit-Ups (AMSU)
+ 10/8 Cal Bike with each set of reps ___ + 10/8 Cal Bike with each set of reps

EMOM for 4 rounds:
1) AMSU
2) Ab-wheel
3) Dragon flags (jalkojen lasku hitaasti)
4) Rest

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

5 x e2m:
5+5 BB reversed lunge

3 rounds of:
8 deadlift
8+8 band woodchop

15 x 30s on / 15s off:
1) row or ski
2) dkb swing
3) v-up alt.

Teams of 3

EMOM 9
Min 1 - Partner A : 15 wall ball @9/6kg
Min 2 - Partner B : amrap DU
Min 3 - Partner C: amrap box step up @60/50cm

Score : total du + total box step up

Rest 3 mins

EMOM 9
Min 1 - Partner A : 15 V- up
Min 2 - Partner B : amrap Dumbell alt. Snatch@22,5/15kg
Min 3 - Partner C: amrap push up on box
@60/50cm

Score : total snatch + total push up

Rest 3 mins

EMOM 9
Min 1 - Partner A : 15 no push up burpee
Min 2 - Partner B : amrap DB goblet squat @22,5/15kg
Min 3 - Partner C: amrap meters waiters walk @15/10kg

Score : total meters + total squats

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