4 Intervals, alt A1/A2

A1. AMRAP 6
600m Run
40m Burpee broad jumps
SkiErg for calories in the remaining time

A2. AMRAP 6
600m Run
40 Wall balls @ 9/6kg (20/14lbs), 10’ target
Row for calories in the remaining time

– Rest 2:00 between intervals –

Overview. Run / burpee or wall ball / machine intervals around threshold pace. Longer duration per interval but same volume as last week.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 6 minutes. The run should be at a pace you could hold for 3+km. Push for fast burpees and unbroken wall balls, then the machine work should be strong but controlled – not an all-out sprint, a pace you can maintain consistently until the 6 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.

Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Burpee broad jump → 20 Burpees
Wall balls → Lighter ball as needed to keep these unbroken
SkiErg/Row → BikeErg or Air bike for calories