For time


50/40 (cal) Row

25 Burpee box jump-overs, 24/20″

50 Toes-to-bars
25 DB thrusters @ 2 x 22.5/15kg (50/35lbs)

Time cap. 12:00

– Rest 6:00 before part B -


B) For time


50/40 (cal) BikeErg

25 Burpee box jump-overs, 24/20″

50 Chest-to-bar pull-ups
25 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)

Time cap. 12:00

Rx+ options. You can increase the box height to 30/24” if you want to increase the challenge.

Today’s workouts are two same format chippers. Machine buy-in, moderate set of burpee box jump-overs, bigger chunk of gymnastics and finish with the DBs. The goal is to push hard while managing the gymnastics sets well enough to avoid getting stuck.

Strategy.
Part A – Row at a strong but controlled pace (slightly slower than your 2k pace), where you can step off, walk to the box and start your burpees. Keep the burpee box jump-overs smooth. Step down/up if needed to keep breathing under control, but avoid standing still. You should arrive at the TTB ready to start, not needing a long reset.

Choose sets you can keep chipping through with short rests on TTBs. Both negative sets (e.g. 15-10-10-8-7) and even sets (e.g. 5 x 10) are fine, just as long as you keep moving. On the DB thrusters, commit to a bigger first set. Make your breaks deliberate and get back to work quickly.

Part B – Your grip will be more fatigued here but the strategy stays very similar: strong but controlled bike, steady burpees, chip away on the chest-to-bars.

Once you get to the devils presses, you have strategies you can use: 1) Just keep moving (stay on the DBs), 2) break them into faster sets (e.g 5s with planned rests, could be 3-5 big breaths or 10-secs on the clock for example).

Debrief.
– How were your paces on the machines? Too fast, too slow or just right? How would you adjust next time?
– How were your transitions between movements? Any hold ups?
– How well did your TTB and C2B break plans hold up?
– How about on the DBs? Were you able to stay focused or did the fatigue get the best of you?
– Where did you lose the most time overall: transitions, failed reps, or rest before starting?
– What went well in this session and what can you improve on next time?

Movement options.
Row/BikeErg → SkiErg, Air/Echo bike for same calories
Burpee BxJO→ lower box → Burpee box step-over
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
DB movements → 15/10kg (35/20lbs)
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups → Ring rows

Muscle snatch + OHS + Sotts-press
5 x 3+3+3

Hip snatch + Hang snatch + Snatch

6 x 1+1+1

Snatch pull + pull below the knee

5 x 1+3

AF WEEK 5, Day 2

BODYBUILDING:

E150sec for 4 rounds (30min total) with supersets.
1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. The goal is to get a solid pump! Choose
loadings and movement models that you can finish 10+ reps on
the second movement.

5 rounds for consistency:
30/24 cal ski, bike or row
15 box jumps overs
10 burpees
15 hang power clean (30/20 kg)
12 push jerks (30/20 kg)
2 min rest

6 min on, 2 min off for 5 sets:
40/30 cal row, ski or bike
20 med ball cleans 9/6 kg
10 pull ups
8 push jerks 35/25 kg

hip & spine mobility

banded hamstrings curls 4x10

sumo squat 4x5, 3sec down, 2sec pause at the bottom

frog pose Th rotations 3x8/8

superset, 4x 10m tiger walk

5/5 Z-sit rotations

Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR
max

6x6min ergo
-1min lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.

Advanced
BMu

WOD
AMRAP8
YGIG

6 Box jumps
3 T2B
1 Bar muscle up

6 Dual DB Push Press
6 Dual DB Thrusters
6 DB Over Burpees