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
+
1-2 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 –

ZONE 1
1:45 work / 0:15 transition × 8
4 Rounds
1. Row
2. 15 Wall Ball → ROT: Rest

ZONE 2
1:45 work / 0:15 transition × 8
4 Rounds
1. Run
2. 10 m Burpee Broad jump → ROT: Rest

ROT = Rest of Time

RPE 3-3.5 Treenin idea: Kehittää aerobista kapasiteettia, juoksukestävyyttä ja kykyä ylläpitää tasaista työtehoa erilaisten Hyrox-tyyppisten liikkeiden välillä. Pääpointit: - Pidä Row- ja Run-osuudet tasaisella, helposti ylläpidettävällä teholla. - Wall Balleissa tee 15 toistoa mahdollisuuksien mukaan yhtenäisenä sarjana ja käytä loppuaika palautumiseen. - Burpee Broad Jumpeissa pidä rauhallinen, jatkuva rytmi ja hallitut alastulot. - Älä sprinttaa työosuuksia – tavoite on säilyttää sama vauhti kaikilla neljällä kierroksella. - Hyödynnä ROT palautumiseen ja hengityksen tasaamiseen. - RPE 3–3.5: harjoituksen lopussa pitäisi tuntua siltä, että pystyisit jatkamaan vielä useamman kierroksen

EMOM 6 @ increasing pace
1) Row
2) Run
+
2 Rounds
8 Tuck-ups
8 V-ups
8 Hollow rocks
8 Box step ups
8 Scapular pull-ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Box jumps
8 Wall balls
+
Build to workout weight for DB movements
* Practice a few sets/reps of wall balls, toes-to-bars, box jumps, and shuttle run turns between sets
+
@ workout weight
8/6 (cal) Row
8 Wall balls
8 Box jump/step downs
6 Toes-to-bars
6 Shuttle runs
4 DB Hang clean and jerks
4 DB Snatches
* 1 shuttle run = 7.62m out + 7.62m back.

Zone 1:
-Barbell Lunge x 6 (left 6 then right 6)
-offset BB back squat x 6 (per leg)
-Rest 30s

Zone 2:
-Handstand wallwalk/Handstand box step x 3
-Bicep hammer curl x 6 (per hand)
-Rest 30s

Zone 3:
-Row 300m
-Pike Crunch/Pike with rowerg x 8
-Rest 30s

Zone 4:
-Seated Sled pull YGIG

Zone 5:
-Jog moderate pace (3% inc)

Heavy weights in zones 1, 2 and 4
Make sure you use the rest within zones

1 round
work 7,5min / Transition 45s

1) 1-3 BMU / 4 chest to bars / 5 pull-ups

2) 5+ 5 DB hang clean & jerks

3) 12 box jumps

4) 5 hspu / 5 pike push-ups / 5 DB push-ups

5) 10 cal bike erg

6) rest

AF WEEK 37, Day 3

ACCESSORY:
1-2 rounds, rest as needed between:

1) 10 Reverse Snow Angel
2) 10 Pull-over

Target: strengthen and increase the shoulder mobility

AF WEEK 22, Day 3

STRENGTH:
3 rounds:

1) 3 Front Squat
2) 6-8 Seal Row
3) 6+6 Standing DB Press

RIR 2, not to failure but with perfect form. This can be done after the metcon, if you prefer
conditioning.

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

1) Handstand push-ups*
2) Toes-to-bars
3) Single-leg squats
4) Handstand walk
5) Rest

Choose from following options. Wall-facing HSPU → Strict HSPU → Kipping HSPU→ Standing HSPU variation of choice

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Movement options.
Wall-facing HSPU → Strict HSPU → Kipping HSPU→ Standing HSPU variation of choice
Rope climb → Pull to standing from the floor (2/climb)
Toes-to-bar → Kipping Toes-to-Bar complex (to work on mechanics) → Hanging knee raises (to work on capacity)
Single leg squat → Pistols to a band → Single leg squats to a box
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall → Handstand plate step-ups → Handstand small steps → Handstand shrugs

-bar muscle up progressions
-gymnastics holds: handstand hold

Movement prep

Toes-to-bar drills
Kipping Toes-to-Bar complex – 2 to 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)
0:20-0:30 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
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)