A) AMRAP 20

20/15 (cal) SkiErg
15m Sled push*
10 Burpees over parallette
50m KB Farmer’s walk @ 2 x 32/24kg
* Sled weight that is challenging but you can do unbroken

– Rest 4:00 before part B –

B) 5 Intervals, alt B1/B2

B1. AMRAP 3
8 Overhead squats @ 61/43kg
12 Chest-to-bar pull ups
8 Bar-facing burpees

B2. AMRAP 3
8 Power cleans @ 61/43kg
12 Handstand push-ups
8 Bar-facing burpees

– Rest 2:00 between AMRAPs –

Session overview. Establish baseline intensities and introduce the combined Threshold + VO2max stimulus.
Intent. Focus on executing each interval with intended effort (see below)
Adaptation. Build sustained aerobic power and lactate clearance capacity with threshold part. Push your aerobic capacity with the VO2max intervals.
Effort (A). 20 minutes continuous work @ Threshold Intensity.
Feel (A). Challenging but sustainable, you should be able to speak in broken sentences (RPE 6-7/10). Maintain consistent pace/power throughout this block.
Effort (B). 5 repetitions of 3 minutes work @ VO2max Intensity.
Feel (B). Very hard, difficult to speak more than 1-2 words per breath (RPE 8.5-9.5/10). Aim for repeatable pace/power for each 3-minute interval.

Debrief.
– How was your pacing in each part? Did it match the intended pace or did you go too hard/easy?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg — Same calories row/air bike
Sled push → If no sled available, do a 15m SB bear hug carry or double KB front rack carry
KB farmers walk → Use DBs if no KB or lighter load as needed
Chest-to-bar pull ups → reduce reps (8) → Pull ups (8 or 12) → Jumping pull ups
HSPUs → reduce reps (8) → hand-release push-ups
OHS/ Power clean → 52.5/35kg, 43/30kg, you should be able to do the 1st two rounds unbroken each time