13.5.2024 Intervals Workout
2 rounds :
AMRAP 6
20/15 (cal) Row
20 Wall balls @ 9/6 kg (20/14 lbs), 10′ target
20 Toes-to-rings
AMRAP 6
Buy-in: 400m Run
+
AMRAP in the remaining time
6 Power clean and jerks @ 70/47.5 kg
12 Chest-to-bar pull-ups
– Rest 3:00 between intervals –
Pace. The intent here is a fast, repeatable pace in each interval. The A1 one has bigger sets on the WB/Toes-to-rings but keep them unbroken if you can. Keep around 5km pace on the buy-in run in A1, quick singles on the PC+J and 1-2 sets on the pull-ups.
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. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
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