3 Intervals

AMRAP 6
20/15 (cal) SkiErg
10m Sled push @ moderate*
20 Air squats
10 Handstand push-ups

AMRAP 6
20/15 (cal) Row
10 Burpees over the rower
20m DB Walking lunge @ 32.5/22.5kg
10 Strict pull-ups

AMRAP 6
20/15 (cal) SkiErg
10m Sled push @ moderate*
20 Air squats
10 Handstand push-ups
20/15 (cal) Row
10 Burpees over the rower
20m DB Walking lunge @ 32.5/22.5kg
10 Strict pull-ups

– Rest 2:00 between intervals –

• Sled weight will depend on the friction on the floor/sled. This should be a weight that allows you to push the whole 10m without stopping.

We’re dropping the volume on this week’s intervals. Avoid the temptation to go harder (RPE 7-8/10) than previous weeks, the intent here is to reduce the training stress.
Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible (perhaps break the HSPU and pull-ups). With only 2-minutes of rest between AMRAPs, you need to pace these appropriately (use the machines and transitions) to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.