AMRAP 40

500m Row / SkiErg (alt)
15 Burpees over the rower / 100m KB Farmer’s walk @ 2 x 32/24kg (70/53lbs) (alt)
400m Run

– Rest 1:00 between rounds –

SESSION NOTES
Overview. A long conditioning piece built around repeatable rounds, not max effort. Each round has one machine, one middle station, and one run, with the middle station alternating between burpees over the rower and a farmer’s walk. The goal is to settle into a pace you can hold for the full 40 minutes, use the 1:00 rest to reset, and avoid letting any single station push you over the threshold.

Session RPE. Work around 7–8/10. You should be moving with purpose, but not racing someone.

Feel. Breathing should rise early and stay elevated, especially on the burpee rounds. The farmer’s walk rounds will feel more controlled, but grip and posture will start to matter more as the workout goes on. Be mindful that you could get dizzy after the carry if you start the run too fast. Focus on always starting the run straight-away, even if you need to go a bit easier at first and build up.

Adaptation. Builds aerobic capacity and mixed-modal durability. Train your ability to repeat moderate-long efforts with short rest and manage breathing across cyclical work and running.

Debrief.
– How consistent were your round times across the 40 minutes?
– Which middle station felt harder?
– Did the 1:00 rest help you reset, or did fatigue keep carrying over?
– What pacing adjustment would help you stay more consistent next time?
– What two (2) things can you be proud of in this session?

Movement options.
Row/Ski → if needed do only one of the machines
Run → BikeErg 1000m
Burpees over rower → Burpees
KB FW → lighter KBs