3 Rounds , alt A1/A2

A1. AMRAP 5
20/15 (cal) Row
400m Run
SkiErg for calories in remaining time

A2. AMRAP 5
20/15 (cal) SkiErg
400m Run
Row for calories in remaining time

– Rest 1:00 between intervals –

Overview. Run / machine intervals around threshold pace. Shorter duration but more intervals this week.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 5 minutes. The run should be at a pace you could hold for 3km. Push for fast burpees and unbroken wall balls, then the machine work should be strong but controlled, not an all-out sprint, a pace you can maintain consistently until the 5 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.
Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row/SkiErg → same calories on Air bike or BikeErg