AF WEEK 22, Day 2

GYMNASTIC STRENGTH:
EMOM x12 (3 rounds):

1) 15-20sec Chin over Bar Hold
2) 15-20sec Ring Support
3) 15-20sec Hollow Hold
4) 15-20sec Bottom of Push-Up Hold (Chest off the ground)

Overall RPE 4

50 sit ups
50 lunges
50 medball deadlift
EMOM: 3 burpees starting at the top of every minute

TC 13 minutes

-1 Round
-5min work / 45s rest

Zone 1:

A: Arms Only Sled Pull 15m
B: SkiErg

Zone 2:

A: Run 300m
B: Stationary SB Lunges

Zone 3:

-Heavy Front Squat x 5
-Wall Ball x 10
-Burpee Over Box x 5

Zone 4:

A: RowErg 200m
B: Copenhagen plank

Zone 5:

A: Run Sprint 300m
B: RowErg

Zone 6:

A: Light Sled Push 15-30m
B: SkiErg

Zone 7:

A: Airbike
B: Wall Ball x 25

ENGINE

• 10min Z2 Erg Into,

12min EMOM:

1: 15 Cal Row
2: Max Reps Burpee Over Rower (cap 45s)
3: 2-3 Rope Climb

Into,
- 10min Z2 Erg
Into,

12min EMOM:

1: 15 Cal Ski
2: Max Reps Box Jump Over (cap 45s)
3: 3-5 Wall Walk

Skills

Metcon amrap 20min
8 Boxin yli burpee
10 WB
12/15 Cal
1min tauko

Rounds for time

15 Box jump-overs (24/20″)
12 Deadlifts @ 102/70kg (225/155lbs)
9m Handstand walk

Time cap. 15:00

Overview. A classic triplet with deadlift sandwiched between its common companions. The challenge will be to keep your pace while the fatigue accumulates across the rounds.
Strategy. You can make up a lot of time on the box jump-overs if you’re efficient. Find a good rhythm, move fast but controlled enough to not need a big break before the deadlifts. Aim for deadlifts to start unbroken but don’t hesitate to switch to quick 7-5 or similar split or even quick singles as needed to keep moving. The HSW is short so don’t hesitate to quick up and see what you’ve got. Use the transitions from HSW back to the box as an opportunity to recover and catch your breath a bit.
Instructions. Set the equipment up about 2m apart. Have a lane that allows for the HSW to be done unbroken.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your lower back handle the workout? If you had trouble, why do you think that was?
– Did you maintain a consistent pace on the Box jump-overs or did you slow down significantly in rounds 3-4?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Box jump overs → lower box → Box step overs
Deadlift → 92.5/65kg (205/145lbs), 84/61kg (185/135lbs), 70/47.5kg (155/105lbs) or 61/43kg (135/95lbs), weight that’s challenging but you won’t get stuck with. You can scale the weight up to 125/92.5kg (275/205lbs) if wanted (and you can do these sets unbroken).
HSW → 3 Wall walks

EMOM 15
1. 8-15 cal erg
2. 12 DB snatch + rest of the time burpee over DB
3. Rest

3 Rounds @ 2 RIR

0:30-0:40/side Off-set (FR+OH) carry
8-12/side Bulgarian split squat
0:25-0:35/side Copenhagen plank

AF WEEK 22, Day 2

GYMNASTIC CONDITIONING/STRENGTH (2/3):

Max set HSPU

Rest as needed and then

E2MOM x5:

70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking
the sets and resting as little as possible.

Target: 5+ reps with max set. Choose a movement model that fits your fitness level.
Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

1) BMU Tech of coach's choice

2) E3MOM x5:
Track 1 (< 5 UB BMU):
- BMU training or 1 set of BMU (RIR 2-3)
- remaining time easy machine / SU / rest

Track 2 (5+ UB BMU):
10 push up (1-2 sets)
15 air squat
1 set of BMU (RIR 2, last round AMRAP)
- rest remaining time

3) E4MOM x4:
12/9 cal echo bike (TC: 45s)
4 sandbag squat clean (= sandbag to shoulder + squat) (68 / 55)
10-20 pull up / C2B (max 3 sets throughout the workout)

Tavoitetyöaika ~2min, TC: 2:30 / intervalli. RPE 8-8,5 eli ylläpidettävä (tai ainakin melkein) tahti ja jaot.