5 Intervals, alt A1/A2

A1. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Thrusters @ 43/30kg (95/65lbs)
8 Bar-facing burpees

A2. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Power snatches @ 43/30kg (95/65lbs)
4 Shuttle runs*
* 1 shuttle run = 25′ out + 25′ back (7.62m+7.62m)

A3. AMRAP 3
Buy-in: 300/250m Row @ fast
+
AMRAP in the remaining
8 Thrusters @ 43/30kg (95/65lbs)
8 Bar-facing burpees
8 Power snatches @ 43/30kg (95/65lbs)
8 Shuttle runs*

• 1 shuttle run = (7.62m+7.62m)

– Rest 3:00 between intervals –

Flow. A1-A2-A3-A2-A1

Overview. 5 sets of 3-minute work intervals with equal rest (1:1 work:rest ratio). The session uses a “hard start” format: the row buy-in is a sprint designed to spike your heart rate immediately. You then have ~2 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). This is VO2 Max territory. You are looking for the highest pace you can hold for 3 minutes, repeated 5 times. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue from your legs. That being said, you want to finish the session feeling like you could’ve done at least one more interval.
Feel. You might find yourself in the “pain cave.” The sprint buy-in creates immediate burning in the legs and lungs (high lactate accumulation). The challenge is not the sprint itself, but the “fight” to keep moving the barbell and bodyweight when you are already breathing heavy.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in floods the system with lactate; the AMRAP forces you to rely on your aerobic engine to “buffer” that acidity while still producing force. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in intervals 4 and 5?
– How fast was your “transition” from the rower to the barbell?
– Did you maintain movement quality despite the fatigue?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Row → 300m Run or 700/600m BikeErg
Thrusters/power snatches → 35/25kg (75/55lbs) or 30/20kg (65/45lbs), a weight you can keep moving with.
Bar-facing burpees → lateral burpees