18.6.2024 Intervals Workout
4 Intervals
AMRAP 6
15/12 (cal) BikeErg
10 Bar-facing burpees
5 Snatches (anyhow) @ 61/43kg
EMOM 6
1) SkiErg for calories
2) Row for calories
3) Air bike for calories
AMRAP 6
50 Double-unders
10 Handstand push-ups
10 Front squats @ 61/43kg
EMOM 6
1) SkiErg for calories
2) Row for calories
3) Air bike for calories
– Rest 3:00 between intervals –
Pace. The intent here is a fast, repeatable pace in each interval. Go for quick singles on the snatch in A1 but aim to keep the FS on A3 unbroken. Break the HSPU as needed and keep a fast/repeatable pace on the machines.
Your overall goal is to keep moving for the full six minutes each time, with only rests being transitions or rests between sets of the same movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
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