4 Intervals

A1. AMRAP 8
40/32 (cal) Row
12 Push jerks @ 61/43kg
30m Sled push @ moderate*
60 Double-unders

A2. AMRAP 8
40/32 (cal) BikeErg
8 Hang squat cleans @ 61/43kg
12 Bar-facing burpees

– Rest 2:00 between intervals –

• Sled loading depends on your surface (friction). The sled should be challenging but you should be able to keep moving without long breaks.

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible. With only 2-minutes of rest between AMRAPs, you need to pace these appropriately (use the machines and transitions) to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.
Intent. Improve your understanding of intensity control (pacing) in longer intervals, build your threshold capacity.
Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance).

Barbell → 52.5/35kg
Sled push → If no sled/prowler available, you can do a SB bearhug carry (30m @ 70/45kg, or KB Front rack carry @ 2 x 32/24kg