4 Intervals, alt A1/A2

A1. AMRAP 7
10/7 (cal) Air bike
3 Wall walks
5 SB cleans @ 70/45kg

– Rest 3.00 –

A2. EMOM 7 (0:40/0:20)
1) SkiErg for calories
2) Burpee box jump overs, 24/20″
3) Rope climbs
4) SB Squats @ 70/45kg
5) Rope climbs
6) Burpee box jump overs, 24/20″
7) SkiErg for calories

– Rest 3.00 –

These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across each piece.
Effort. Work at an RPE of 8–9/10. You should finish each part feeling like you could have continued a bit longer if needed. You’re aiming for a steady, hard effort on both. If your pace drops off noticeably on the 2nd round of intervals, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 7-minutes and can be repeated with 3-minutes of rest. This means finding the right pace/reps/calories for each part that you can maintain through the interval (and recover in time for the next one).
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Improve your movement endurance.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace in A1 hold steady across all rounds, or did any of the movements start to slow you down?
– Which movement in A2 challenged you the most, and how did you adjust?
– Were you able to start each minute on time and stay composed under fatigue?
– What are two (2) things you executed well? What’s one (1) thing you’d do differently next time to improve consistency or output?
Movement options.
Air bike → Row, BikeErg, Run
Wall walks → partial wall walk (half-way)
SB/d-ball clean → Lighter SB/D-ball → dual KB cleans @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg (53/35lbs)
SkiErg → Row, Air bike, BikeErg, Run
Burpee box jump over → lower box → burpee step over
Rope climbs → Pull to standing from the floor
SB squats → Lighter SB/D-ball → dual KB front squats @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg