AMRAP 40

400/350m Row
6 Wall walks
800/700m BikeErg
20m Arm-over-arm sled pull @ moderate*
400/350m SkiErg
60m SB bear-hug carry @ 68/45kg (150/100lbs)

– Rest 1:00 between rounds –

• Resistance depends on the sled/floor friction. Choose weight so that you can keep the sled moving.

Overview. A broken up AMRAP with focus on repeatability. Aim is to keep the rounds within 30-seconds of each other. This means consistent pacing, and moving well will be keys to making the most out of this session.
Effort. Work at RPE 7.5–8/10. Push to keep moving continuously, but never go to a point of redlining. The aim is to finish the round feeling like you could still keep moving. The 1:00 rest is short but should allow you to recover enough to repeat your effort through the AMRAP.
Feel. Breathing should stay controlled. You should never hit a point where you’re waiting to recover before moving again. Wall walks and the sled pull should have a steady rhythm through the set. The sandbag carry should feel challenging on posture but not like you’re surviving. Overall, the session should feel like continuous work with no panic moments.
Adaptation. This builds long-duration mixed-modal aerobic capacity, improves movement economy under fatigue, and trains pacing discipline. Develops the body’s ability to clear lactate while working.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your round times stay consistent, or did you drop off?
– Did the accumulating fatigue affect your movement quality?
– How well did you breathe under load on the wall walks and carries?
– How well did you utilize the rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Row/BikeErg/SkiErg → 300m Run, 28/20 (cal) Air bike OR repeat one of the other machines
Wall Walks → Reduce reps to 3-4 → Bear crawl (15m)
Arm-over-arm sled pull → 12, 15 or 18 Ring rows
SB bear hug carry → Lighter SB or d-ball → KB Front rack carry @ 2 x 20-32/12-24kg (44-70/26-53lbs) KBs → Farmer’s walk (same weights as FR carry)