2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for DB push press and sandbag cleans
* Practice few short sets of toes-to-rings and box jump overs between sets as you build up
+
@ Workout weight
10/7 (cal) Row
6 DB Push press @ 2 x 22.5/15kg (50/35lbs)*
8 Toes-to-rings
10/7 (cal) SkiErg
4 SB cleans @ 68/45kg (150/100lbs)
6 Box jump overs

5 intervals, alternate A1/A2

A1. AMRAP 5
30 Wall balls @ 9/6kg (20/14lbs), 10′ target
20 Burpee pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
Air/echo bike for calories in the remaining time

A2. AMRAP 5
30 Box jump overs, 24/20″
20 Chest-to-bar pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
Air/echo bike for calories in the remaining time

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2-A1

SESSION NOTES
Overview.
Short mixed-modal intervals with a consistent structure but different fatigue profiles. A1 is more breathing and leg-driven, while A2 shifts the demand toward pulling endurance and grip. The goal is to get to the bike with enough time and capacity left to accumulate meaningful calories every round.

Effort.
Work at ~8.5–9/10. Each interval should feel hard but repeatable. You should finish knowing you can give similar output after the 3:00 rest. If bike calories disappear in later rounds, the opening pace was too aggressive.

Feel.
Breathing and HR should build quickly and stay high through each interval. Muscle fatigue will start to play a role in later intervals due to bigger sets. The KB clean & jerks should feel like controlled work, not a bottleneck (choose weight accordingly). The recovery periods should bring breathing/HR down enough to go again, but never to feel fully fresh leading into the next one.

Adaptation.
Develops high-intensity aerobic repeatability under mixed muscular fatigue. Trains the ability to transition between cyclical work, gymnastics, and light-moderate loading while maintaining pace and movement quality.

Instructions. The burpee pull-up setup should be such that your finger tips touch the pull-up bar when you’re standing under it.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you consistently reach the bike with enough time to work?
– Which movement caused the biggest disruption in your rhythm/breathing?
– Were your bike calories consistent across all five intervals?
– What adjustment would help you maintain your output even better throughout the session?

Movement options.
Easier rep scheme → 21-15-9 or 21-14-7
Air/Echo bike → Row, Ski, BikeErg for same calories
Dual KB CnJ → 2 x 16-20/12kg (35-44/26lbs) KBs, these should be done in 1-2 sets
Chest-to-bar pull-up → Regular pull-ups → Jumping pull-ups → Ring rows
Burpee pull-up → Adjust so pull-up height is easier (use mats) → Burpees to rings, 6” reach

2-3 Rounds
5 Inchworms
5 Scapular pull-ups
5 Small scapular rolls for control
5/side KB Hike cleans, alternating
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
+
EMOM 5 @ increasing pace
1-2-3-4-5 Burpees (+1 rep each minute)
(cal) Air/Echo bike in the remaining time
+
Build to workout weight for Dual KB CnJ
* Practise short sets of the other movements between sets
+
Once through @ workout weight
12/9 (cal) Air/Echo bike
9 Wall balls
5 Burpee pull-ups
3 Dual KB Clean and jerks

– Rest 0:30 –

12/9 (cal) Air/Echo bike
9 Box jump overs
5 Chest-to-bar pull-ups
3 Dual KB Clean and jerks

Lomamatka Lontoossa

AF WEEK 40 , Day 3

ACCESSORY
2-3 rounds, go by feel:

1) 10+10 Ring Circles
2) 15 Biceps Curl with the rings

RPE 3-4

2 Rounds @ base*

10km BikeErg
2km Jog

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

SESSION NOTES
Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

Debrief.
– How was your pace? Could you have kept it for at least another 30 to 40 minutes?
– Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. You can replace any machine with another for the same duration

Työmatka

Bench press , rest 2:30-3:00 b/t sets

Build to Heavy 3 (H3) @ 2 RIR
1 x 3-5 @ 90%H3
1 x AMRAP-2 @ 85%H3

– Build to a heavy 3 @ 2 RIR
– Once you’ve hit your H3, you have 1 back set of 3-5 reps @ 90% of H3, and 1 final set of AMAP-2 @ 85% of H3
– AMAP-2 = As many as possible minus 2 reps

800m Jog

+
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)
+
1-2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ workout pace
200m Run
10/7 (cal) Row
10/7 (cal) SkiErg
5 Burpee box jump overs
+
(optional) Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

Bar muscle-ups

B1. Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps

(Rest as needed b/t each drill)
Rest 1:30 between each round