4 Intervals, alt A1/A2

A1. AMRAP 7
200m Run
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
12 Toes-to-bars

A2. AMRAP 7
20m DB walking lunge* @ 32.5/22.5kg (70/50lbs)
15/12 (cal) BikeErg
10 Handstand push-ups
50 Double-unders

• Single DB, either on the shoulder or overhead (change sides @ 10m)

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2

Overview.
The intent of today’s intervals is sustained hard work. They’ll teach you how to sit in a hard effort and still keep moving. Aim for consistency across the intervals.

Effort.
Work at RPE 8.5–9/10. Each interval should be hard, but repeatable after 2:00 rest. Push the pace, but not to the point where TTB or HSPU break down early. If your second time through A1 or A2 drops sharply, you opened too aggressively.

Feel.
These should feel like long, hard intervals rather than short sprints. The pace is uncomfortable but still controlled.

Adaptation.
Develop your durability near the top end of sustainable aerobic work. This progression overall builds aerobic power, pacing control, and tolerance to discomfort as the intervals extend from 6 to 8 minutes over the next weeks.

Execution notes.
On A1, run at a pace that lets you pick up the DB straight away. Snatches should be fast but clean, with no extra setup between reps. Break TTB if needed before grip or rhythm goes; short planned sets are better than hanging on too long.

On A2, choose the DB lunge position that lets you move steadily and maintain good positions. Bike hard, but leave enough control for HSPU. Keep HSPU sets planned from the first interval, and aim to stay relaxed through the double-unders.

Debrief.
– How consistent were your A1 and A2 scores?
– Which movement was most affected by fatigue?
– What adjustment would help you keep transitions tighter next time?
– Name two (2) things you executed well. What’s one (1) thing you’ll adjust next time?

Movement options.
Run → 250m Row/Ski or 500m BikeErg
BikeErg → same calories Row/Ski/Air or Echo bike
DB snatches/WL → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), 15/10kg (35/20lbs)
Toes-to-bars → Toes-to-rings → Hanging knee raises → V-ups
HSPUs → reduce reps (5) → Hand release push-ups
Double-unders → reduce reps (30) → Speed rope skips