Intervals

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Single arm DB devil’s presses, alt @ 32.5/22.5kg
3) Row for calories
4) Double-unders (heavy rope)

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Wall balls @ 30/20p
3) Row for calories
4) Single arm DB clean and jerks, alt @ 32.5/22.5kg

EMOM 8 (0:50 work / 0:10 rest)

1) BikeErg for calories
2) Single arm DB devil’s presses, alt @ 32.5/22.5kg
3) Row for calories
4) Double-unders (heavy rope)
5) BikeErg for calories
6) Wall balls @ 30/20p
7) Row for calories
8) Single arm DB clean and jerks, alt @ 32.5/22.5kg

– Rest 2:00 between sets –

Overview. We are progressing the 8-minute sets again, now broken into 0:50/0:10 intervals. Now that they are almost continuous (you essentially just have time to transition within those 0:10), you might need to adjust the pace slightly (perhaps break the wall balls into 2-3 sets).
The work rate should still be high (think 10-minute max effort pace on the machines and steady hard push on the other movements). Again, most of the “movement minutes” are higher-tension movements.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context. Build your tolerance to high-tension movements.
Session RPE/Feel. 8/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep the pace). The 1st EMOM should feel “ok” but things will start to get spicy from there on if you’re hitting your pace.
Pace. Hard, steady efforts. You can break the wall balls but aim to keep moving unbroken on all other minutes.