3 Intervals @ RPE 7/10*

A1. 12-minute AMRAP
1000m Row
100 Double-unders
500m SkiErg
50 Air squats

A2. 12-minute AMRAP
1000m SkiErg
20 Burpee box step overs, 24/20″
500m Row
20 Toes-to-rings

A3. 12-minute AMRAP
500m Row
100 Double-unders
500m SkiErg
50 Air squats
500m Row
20 Burpee box step overs, 24/20″
500m SkiErg
20 Toes-to-rings

4-minute BikeErg @ steady pace (5/10 effort) after each interval

• Pace you could keep for a 40-minute max effort. You should be able to maintain your pace across the intervals

Feel. Our aim in today’s intervals is consistency over each 12-minute piece. The pace should be a 7/10 effort, or something you could hold for around a 40-minute max effort. Target to keep your effort the entire way, taking short breaks as needed on the double-unders, air squats and toes-to-rings.
Rather than rest, after each interval (including the final one), you have a 4-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however it is not going to enable as much recovery as full rest.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Adaptation. Improve your threshold conditioning while working on key movement skills.

Instructions. Set up equipment 2-3m apart to allow for easy transitions.