10.10.2023 5 Intervals Workout
5 Intervals
In a 5-minute window
30/24 (cal) Row*
+
AMRAP in the remaining time of:
15-10-5 Thrusters @ 35/25kg
15-10-5 Toes-to-bars
60-45-30 Double-unders
+
Max burpees in any remaining time
Rest 5 Minutes
In a 5-minute window
30/24 (cal) Echo Bike
+
AMRAP in the remaining time of:
15-10-5 Power snatches @ 35/25kg
10m Overhead walking lunges
15-10-5 Box jumps, 24/20″
+
Max burpees in any remaining time
Rest 5 Minutes
5-minute AMRAP
250m Row
10 Burpees
20/15 (cal) Air bike
10 Burpees
Rest 5 Minutes
In a 5-minute window
30/24 (cal) Echo Bike
+
AMRAP in the remaining time of:
15-10-5 Power snatches @ 35/25kg
10m Overhead walking lunges
15-10-5 Box jumps, 24/20″
+
Max burpees in any remaining time
Rest 5 Minutes
In a 5-minute window
30/24 (cal) Row*
+
AMRAP in the remaining time of:
15-10-5 Thrusters @ 35/25kg
15-10-5 Toes-to-bars
60-45-30 Double-unders
+
Max burpees in any remaining time
- Go hard on the machine buy-in, then steady pace through the rest of the interval
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