4 Intervals

A1. AMRAP 6
15/12 (cal) BikeErg
10 Bar-facing burpees
5 Snatches (anyhow) @ 61/43kg (135/95lbs)

A2. EMOM 6
1) SkiErg for calories
2) Row for calories
3) Air/Echo bike for calories

A3. AMRAP 6
50 Double-unders
10 Handstand push-ups
10 Front squats @ 61/43kg (135/95lbs)

A4. EMOM 6
1) SkiErg for calories
2) Row for calories
3) Air/Echo bike for calories

– Rest 3:00 between intervals –

SESSION NOTES
Pace. The intent here is a fast, repeatable pace in each interval. Go for quick singles on the snatch in A1 but aim to keep the FS on A3 unbroken. Break the HSPU as needed and keep a fast/repeatable pace on the machines.

Your overall goal is to keep moving for the full six minutes each time, with only rests being transitions or rests between sets of the same movement.

Session RPE. 8.5-9/10, you should feel that you could do one more interval at the end (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace on the machines?
– How was your pacing on the other movements?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Machines → another machine, same calories
Barbell → 52.5/35 kg (115/75 lbs), 43/30 kg (95/65 lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs), weight you keep moving with.
Double-unders → reduce reps (35/round) → Speed rope steps → Single-unders
Handstand push-up → reduce reps (5 or 7/round) → Deficit push-ups, 6” (parallette, plates, mats) → Push-ups → Kneeling push-ups