4 Intervals

A1. AMRAP 8
1600m BikeErg
800m SkiErg
400m Row

A2. EMOM 9 (0:40/0:20)
1) (cal) BikeErg
2) (cal) SkiErg
3) (cal) Row

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2

Overview. This session is a variation from two weeks ago. The goal is to hold strong, repeatable output across intervals, manage rising leg fatigue, and stay composed through transitions.
Effort. Work around RPE 8-8.5. Push enough to make each round uncomfortable but sustainable. You should feel like you’re pushing but still in control on the machines. Finish each interval knowing you could match the same output again after the short rest.
Feel. A1 will build gradually, heavy breathing, increasing leg fatigue, and the challenge of holding your pace til the end. A2 feels sharper with the work/rest setup: higher heart rate, short recoveries between movements, and faster paces overall.
Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you pace the early rounds well enough to stay consistent to the end?
– Which element limited you most: muscle fatigue, heart rate, breathing?
– Were your A1 and A2 efforts balanced, or did one drop off more?
– Name two (2) things that went well and one (1) thing to improve on for next week.
Movement options. You can sub any of the machines where needed