-1 Round
- 8min per zone / 1min rest
- RPE 8

Zone 1:
Run

Zone 2 Core:

Partner A:
Hollow Body Jacks x 10
Doubles Crunches x 10
Lateral Jump Squats x 10

Partner B:
SkiErg

Zone 3 Push:
Sled Push YGIG

Zone 4 Pull:
RowErg 300m
KB One Hand Row x 16 (8 per hand)

Zone 5 Legs:

Partner A:
SB Step Up x 10 (5 per leg)
SB Lunges x 20

Partner B:
EchoBike

For time

• 400-meter run
• 1,600-meter Echo bike

AF WEEK 42, Day 2

CONDITIONING:
4x4min ON - 3min OFF (A+B+A+B):

A: AMRAP4:

15/12cal Bike
10 DB Snatch
5 Burpee Pull-Up

B: AMRAP4:

15/12cal Ski

10 TTB
5 HSPU

Rxd: 22,5/15kg. Masters: 17,5/12,5kg. Advanced: 30/22,5kg

RPE 4-5 when working. Target: 2+ each interval.

LÄMMITTELY
2 kierrosta - 40s./15s.
1. Pull over vk
2. Lantionnosto + vk käsien vienti kohti jalkoja
3. Lankussa käden ojennus eteen (toisella kierroksella kierrot)
4. Lantion dippaus lp päällä
5. Rintarangan ojennus boksilla
6. Valakyykky vk

VOIMA
4 x 6-8 etukyykky

AMRAP 12min
12 rengassoutu
6 + 6 yhden jalan lantionnosto
6 + 6 kk kierto alhaalta ylös käyntiasennossa
12 lankussa olkapääkosketus

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances
3 Hang squat snatches

EMOM x 30 mins
Min 1 : 30-50 Double under
Min 2 : 4-6x (1/1 DB Farmer Lunges (L+R) + 1 DB Hang Squat Clean) @2x15/10
Min 3 : 15/12 cal machine
Min 4 : 6-8 DB Burpee Box Step Ups @50cm
Min 5 : 30” Deadhang
Min 6: Rest

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

Handstand holds

Handstand circuit – 2 rounds of:

8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
0:10-0:20 Wall facing Froggy or tuck handstand hold
(Rest as needed b/t exercises)

– Rest 1:00-2:00 between rounds –

Handstand hold – Accumulate 2:30-6:00 on your hands*

• Give yourself no more than 12 minutes to accumulate this time. You might want to try for a max handstand hold to start.

Alternating Between Strict Pull-Ups & Strict Handsatnd Push-Ups 5 rounds x Every 2:00

Pull-Ups 6-4-2-2-2, add load.
HSPU 5-5-5-5-5, use deficit.

( Total 20:00 )

3 Rounds For Time:
15m Single DB OH Walking Lunge 20/15kg
30/24cal Row
30 T2B
- Switch arms on lunge every 7,5m