4 Intervals, alt A1/A2

A1. AMRAP 5
20/15 (cal) Row
10m Front rack walking lunge @ 70/47.5kg (155/105lbs)
20 Bar-facing burpees
10m Front rack walking lunge @ 70/47.5kg (155/105lbs)

– Rest 3:00 –

A2. AMRAP 5
14/11 Cal Echo Bike
2-4-6-etc. Power clean and jerks @ 70/47.5kg (155/105lbs)

– Rest 3:00 –

Flow. A1-A2-A1-A2

Overview. Aerobic capacity intervals designed to drive your breathing and heart rate up quickly and keep them high. A1 is a triplet of rowing, lunges and burpees. A2 is a couplet of Echo Bike with increasing reps on PC+J. The goal is accumulating quality time at high aerobic demand across all intervals.

Effort. Work at 8-9/10. Each interval should feel hard by the halfway point, with the final minute being the most challenging to sustain. You should be able to repeat the effort after the 3:00 rest, but never feel fully recovered.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Develops aerobic capacity by repeatedly pushing oxygen demand to very high levels. Improves tolerance to heavy breathing, the ability to sustain work near your ceiling, and recovery between hard aerobic efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to push yourself in each interval?
– Were your outputs repeatable across intervals?
– Which limiter showed up first: breathing, muscle fatigue, or heart rate?
– What pacing adjustment would keep you closer to your ceiling next time?
Movement options.
Row → 20/15 (cal) BikeErg or Air bike
FR WL/PC+J → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), a weight you can keep moving with