2 rounds

A1. AMRAP 7
7.62m Overhead Walking Lunges @ 43/30kg (95/65lbs)
8 Bar-facing burpees
7.62m Overhead Walking Lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull ups

– Rest 4:00 –

A2. AMRAP 7
8 Toes-to-bars
10 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
14/12 (cal) Row

– Rest 4:00 –

Overview. Two 7-minute intervals alternating between barbell/gymnastics (A1) and kettlebell/cyclical work (A2). Both pieces challenge overhead/midline stability under fatigue, grip endurance, and the ability to maintain output across different movement patterns. The aim is consistent scores and sharp execution, not one big push followed by a crash.
Adaptation. Develops mixed-modal aerobic power, local muscular endurance in shoulders, grip, and core, and the ability to maintain form under fatigue.
Effort. Work at ~8–8.5/10. You should finish each interval breathing hard but confident you could match the score again after the 4:00 rest. If your output drops sharply, you started too aggressively.
Feel. A1 – Constant shoulder and midline tension with elevated breathing from burpees, making each pull-up set harder. A2 – Core and grip fatigue will build quickly, with the row keeping the HR high.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pacing allow for consistent paces across all 4 intervals?
– Which format—A1 or A2—was harder to sustain, and why?
– Did grip or midline fatigue change how you approached the later rounds?
– Name two (2) things you executed well. What’s one (1) adjustment you’d make to improve repeatability next time?

Movement options.

OH WL → 35/25kg (75/55lbs) or 30/20kg (65/45lbs) → Front rack WL
Chest-to-bar pull-ups → Pull ups → Ring rows
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Row → BikeErg, Air bike or SkiErg for same calories