3 Intervals

A1. AMRAP 11
200m Run
4 Bar muscle-ups
8 Power snatches @ 43/30kg (95/65lbs)

A2. AMRAP 11
20/15 (cal) Row
4 Wall walks
8 Thrusters @ 43/30kg (95/65lbs)

A3. AMRAP 11
200m Run
4 Bar muscle-ups
8 Power snatches @ 43/30kg (95/65lbs)
20/15 (cal) Row
4 Wall walks
8 Thrusters @ 43/30kg (95/65lbs)

– Rest 3:00 between intervals –

Overview.
Three 11-minute intervals with short rest. A1 is faster and more skill-based with run, BMU, and snatches. A2 is pure work with row, wall walks, and thrusters. A3 combines both pieces, so the goal is to hold a pace that still works when the interval gets longer and movement demands stack up.

Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work at RPE 8-8.5/10. These are longer intervals, so start with control and build pace as you go. You should be moving with purpose, but not so hard early that wall walks slow down or burpees turn into long pauses. A3 will require the most discipline because there are more transitions between movements (easy to “hide” here and rest).

Feel.
These should feel like steady, hard intervals rather than short sprints. The pace is uncomfortable but you’re in control of it, not just surviving.

Adaptation.
Develop your aerobic capacity and mixed-modal durability in the 10-minute range. These intervals train your ability to sustain output across movements. This progression overall builds from the intervals in the last 4 week block.

Execution notes.
On BikeErg and row, hold a pace that lets you start the next movement straight away. DB snatches should stay consistent and close to the body; don’t rush the reps. Keep burpee box jump overs smooth and repeatable. On double-unders, relax your shoulders and only stop if you miss. Wall walks should be controlled and fast from rep one.

Debrief.
– How consistent was your pace across A1 and A3?
– Which movement caused the biggest slowdown in the 10-minute windows?
– Did machine pace help you keep moving, or did it cost you later in the round?
– How did your wall walk quality change with the fatigue build up?
– What adjustment would help you stay more consistent across these kind of longer intervals?
– What’s one thing that went well and what’s one thing to improve on from this session?

Movement options.
Run → 250m SkiErg or 500m BikeErg
Row → same calories on SkiErg or Air/Echo bike or BikeErg
Bar muscle-ups → Jumping bar muscle-ups (3 or 4/round) → Chest-to-bar or regular pull ups (6 or 8/round)
Wall walks → reduce reps (2 or 3/round) → Hand release push-ups (8 or 12/round)
Barbell → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)