Gymnastic Strenght
2-3 rounds
:15-30 copenhagen plank hold R/L
:15-30 single leg ghd "back extension" hold R/L
:40-60 slow negative ring push ups + couple sec hold at top before next rep (6-10 reps total)
:15-30 L-sit chinup hold (chin over bar) + :15-30 active bar hanging
rest 1-2 min bwn rounds

Accessory Work
2 sets
20-30 sec single arm ring side plank R/L
20-30 sec hollow rocks
40-60 sec reverse plank hold (straight arms)
rest 2-3 min bwn sets

Warm Up
Modified Hinshaw WU
5-10min reippaasta kävelystä kevyeen hölkkään/juoksuun
10m aitojen ylitykset vuorojaloin (over the hurdles)
10m polvennosto rintaa kohti + venytys vuorojaloin (knee to chest)
10m pakaravenytykset jalka ristiin vasten toista reittä vuorojaloin (figure 4)
10m askelkyykkykävelyt kurotuksella (samson strech)
10m tinasotilaskävelyt (toy soldiers)
:30 standing arm swings (käsien liikuttaminen "kuten juostessa" kiihtyvällä temmolla)
10m kävelyt jalkaterät sisäänpäin (toes in walk)
10m kävelyt jalkaterät ulospäin (toes out walk)
10m kantapohjien varassa kävely (walk on heels)
10m päkiäkävely (walk on toes)
sitten vetoja alle ennen varsinaista treeniä
40m nousevalla vauhdilla, kävelypalautus 50m
70m nousevalla vauhdilla, kävely palautus 70m
100m nousevalla vauhdilla, kävely palautus 100m
lepää 2-4 min ja aloita juoksutreeni

5k Run Progression Week 3
3,000m at RPE3
-Rest 3 Min-
6x (200m at RPE8-9, 100m at RPE1)

Total: 4,800m

rpe 1-3 = 60-120 min easy pace
rpe 3-5 = 40-60 min pr pace
rpe 5-6 =20-30 min pr pace
rpe 7-8 =10-20 min pr pace
rpe 8-9 = 5-10 min pr pace
rpe 9-10 =1-5 min pr pace

800m Jog @ easy pace
+
2 Rounds
8 Box step overs / box jump overs
8 Scapula push-ups
+
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)
+
2 Rounds @ increasing pace
200m Run
8 Box jump overs, 24/20”
10/7 (cal) SkiErg

2 Rounds

250m Row
10 Air squats
10 Band pull aparts
30 single-unders
+
2-3 Rounds
6 Box jumps
8 DB snatches (4/arm, smooth mechanics)
16 Double-unders
250m SkiErg (easy to moderate effort)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
250m Row
12 Box jump overs
6 Chest-to-bars
250m SkiErg
6 Toes-to-bars
8 DB snatches, alt
30 Double-unders

AF WEEK 26 DELOAD, Day 1

WEIGHTLIFTING:
E15sec for 5min:

Power Clean + Push Jerk @ 50-60%

Use the same loading across. This has a total of 20 reps.
Target: solid reps, nice sweat. No need to push the limits. Move well and feel good

EMOM 9

1 Minute : 5 Devils Press 22,5/15kg
2 Minute : 10 Box Over Burpees 24/20"
3 Minute : 15/11 Calories Row

LÄMMITTELY
2 kierrosta
• Jalan nosto rullan yli seinällä
• Rintarangan kierto seinällä
• Rullan työntö seinällä
• Vaaka + polven nosto kepin kanssa
• Kyykky käsien nostolla

VOIMA
1. Maastaveto tangolla 3 x 6-8
Lepo n. 60s. sarjojen välissä
2. Yhden käden tuettu kulmasoutu 3 x 6-8/käsi

AMRAP 10min
12 x lantionnosto
12 x vuorikiipeilijä
12 x selän ojennus

Zone 1:
Ladder+Sprint x 3-4

Zone 2:
Walk/Easy AB/Easy Run

Zone 3:
-Depth jump with pause x 3
-rest 30s

Zone 4:
Cone Run x 3-4

Zone 5:
Easy Row

Zone 6:
-Plate hops x 8
-Pogo jumps x 8
-rest 30s

-1 round
-4:40 work / 0:20 transition
-Zone 2 & 5 are resting zones (go very slow, just keep your body warm)

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
8 Scapular pull-ups
8 Handstand shoulder shrugs
8 Kang squats
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
@ workout weight
10 (cal) BikeErg
2 Bar muscle ups
4 Handstand push-ups
6 Wall balls
10 (cal) BikeErg

STRENGTH

Paused back squat
3-2-2-1-1-1
- 3 Seconds hold at the bottom
- Start moderate and build to moderate/heavy
- Rest 1:30-2:00 after heavy sets

WOD

5 sets (1 set every 2:30)
50-75 Single under
10 Single dumbbell box step over (15/10 kg, 50 cm)
10 Alternating dumbbell snatch (15/10 kg)

Rx+: 30-50 Double under, @22,5/15 kg

Time cap: 1:45/set.

ACCESSORY
2-3 sets
5/5 Hip airplane
10/10 Single leg glute bridge

10 Rounds (Each) YGIG // W:R 1:1

• 12 Cal Bike
• 16 Cal Ski
• 12 Cal Bike

*During rest: 15 WB
*Semi nopeeta pitäis mennä
*lainattu @NST