3 intervals

A1. For time
500m Row
30 Box jump overs, 24/20″
500m SkiErg
50 Chest-to-bar pull ups

CAP 8

A2. For time
500m SkiErg
30 DB snatches, alt @ 22.5/15kg (50/35lbs)
500m Row
100 Double-unders

CAP 8

A3. For time

500m Row
30 Box jump overs, 24/20″
500m SkiErg
50 Toes-to-bars

CAP 8

– Rest 3:00 between intervals –

Overview. You’re alternating between two longer intervals that mix machines with bigger sets on the other movements. Aim to keep the box jump overs, snatches and double-unders into a single set. Break the pull up/toes-to-bar as needed to keep moving.
Your goal is to manage the bigger sets, execute clean, and stay composed under fatigue.
Adaptation. Improve your aerobic power and fatigue resistance in the 6-8 minute range, as well as muscular endurance. You’re working near threshold with incomplete recovery, which develops your ability to sustain high output while clearing fatigue between efforts.
Effort. Each interval should be performed at 9/10 effort: hard, but repeatable. You want to finish each piece with a strong push, but still leave enough in the tank to recover for the next interval. Your aim is to match your time (or be close) in the second half of the session.
Feel. Except the heart and breath rates to get and stay high. These will combine with local muscle fatigue on the gymnastics.
Debrief. Take 2–3 minutes to reflect on the session
– Were your splits consistent across intervals, or did one effort fall off? Why?
– Which element, machines, box jumps, gymnastics, or skips, created the most fatigue or disrupted your flow?
– Did your strategy on C2B/TTB and double-unders hold up under pressure?
– What movement or pacing decision are you most happy with? What would you approach differently next time to stay sharper across all rounds?
Movement options.
Row/Skierg → 1000/500m BikeErg, 1200/600m Air bike
Box jump overs → lower box
Chest-to-bar pull ups → reduce reps (30 or 40) → Pull-ups → Ring row
Toes-to-bars → reduce reps (30 or 40) → Toes-to-rings → ab-mat sit-ups
Double-unders → reduce reps (50 and 75) → Speed rope skips