*4 Intervals, alt A1 / A2
*

A1. AMRAP 4

500m Row

+
AMRAP in remaining
40 Double-unders
8 Power snatches @ 43/30kg (95/65lbs)
12 Bar-facing burpees

A2. AMRAP 4

400m Run

+
AMRAP in remaining
40 Double-unders
8 Overhead squats @ 43/30kg (95/65lbs)
12 Pull-ups

– 2:00 active recovery (bike or walk) @ easy between intervals –
– Rest 3:00 before part B –

4 Intervals, alt B1 / B2

B1. AMRAP 2

200m Run
8 Power snatches @ 43/30kg (95/65lbs)
Bar-facing burpees in the remaining time

B2. AMRAP 2

250m Row
8 Overhead squats @ 43/30kg (95/65lbs)
Bar-facing burpees in the remaining time

– 1:30 active recovery (bike or walk) @ easy between intervals –
– Rest 3:00 before part C –

C) 4 x AMRAP 1
Row for calories

– 1:00 active recovery (walk or row) @ easy between intervals –

SESSION NOTES
Session overview. Same structure as last week. This session progresses from 4-minute efforts into 2-minute and 1-minute intervals, with easy active recovery throughout. The aim is to keep aerobic demand high across the session while increasing pace as the work windows shorten.

Adaptation. Develop aerobic power and the ability to recover while still moving. The progression from 4 to 2 to 1 minute lets you increase output as the intervals shorten, while the active recovery keeps aerobic demand elevated between efforts.

Session RPE/Feel/Pace.
Part A: RPE 8.5-9/10. The row/run should be hard but controlled enough that you can start the double-unders immediately and keep the rest of the interval moving.

Part B: RPE 9/10. Shorter windows = faster pace. Push through the run/row and barbell quickly then keep moving on the burpees.

Part C: RPE 9-9.5/10. These are hard 1-minute rows. Push from the start, but aim to keep all four scores close rather than just hitting it big in the first interval.

Keep all active recovery around RPE 3-4/10. Walk or pedal easily and use the recovery to bring breathing down.

Debrief.
– How close were your two A1 scores and two A2 scores?
– Did the opening row/run pace leave you ready to start the next movement right away?
– Were you able to increase output from Part A to Part B?
– How consistent were your four 1-minute row scores?
– Where would you adjust pace next time to improve output across the whole session?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Run/Row → 500m SkiErg or 1000m BikeErg
Double-under → Reduce reps (20 or 30) → Speed rope skips
Power snatches/OHS → 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Pull-ups → Jumping pull-ups → Ring row
Row (cal) → Bike, Air/Echo bike, SkiErg for calories