12.2.2024 Intervals Workout
2 Intervals
A1. 15-minute EMOM (0:45/0:15)
1) BikeErg for calories
2) KB clean and jerks @ 2 x 24/16kg
3) Shuttle runs*
4) Wall walks
5) Rest
* 1 shuttle run = 7.62m out + 7.62m
A2. 15-minute EMOM (0:40/0:20)
1) Cross-over single-unders
2) DB shoulder to overheads @ 2 x 22.5/15kg
3) Box jumps, 24/20″ (step down)
4) Devils presses @ 2 x 22.5/15kg
5) Rest
Rest 3:00 b/t EMOMs
Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.
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