4 Intervals, alt A1/A2

A1. AMRAP 6
1400m Bike Erg
40/32 (cal) Row
Air bike for calories in the remaining time

– Rest 3:00 –

A2. AMRAP 6
40 Double-unders
8 DB Thrusters @ 2 x 22.5/15kg (50/35lbs)
12 Chest-to-bar pull-ups

– Rest 3:00 –

Flow. A1-A2-A1-A2

Overview. Alternating aerobic-capacity intervals with contrasting demands. A1 is pure engine, sustained cyclical work where pacing and output matter most. A2 is more sports-specific, where you need to manage transitions and tension variations between the movements. The goal is repeatable output across all four intervals.
Effort. Work at 8-9/10. Each 6-minute piece should feel hard by minute two and stay there. You should finish knowing you could repeat a similar effort after the 3:00 rest. If A2 falls apart after the first exposure, A1 was paced too aggressively.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Develops aerobic capacity by repeatedly pushing oxygen demand to very high levels. Improves tolerance to heavy breathing, the ability to sustain work near your ceiling, and recovery between hard aerobic efforts.
Develops aerobic capacity and the ability to sustain high output under mixed demands. Trains recovery and pacing between cyclical efforts and sports-specific work, reinforcing control and efficiency with high heart rate.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs consistent between the two exposures to A1 and A2?
– How quickly did you settle into a productive pace on A1 after the run?
– What pacing or movement adjustment would help you keep both intervals closer in score next time?
– Which limiter showed up first: breathing, muscle fatigue, or heart rate?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Row → 40/32 (cal) SkiErg or BikeErg
Double-under → Reduce reps (30 or 20 reps/round) → Speed rope skips
DB thrusters → 15/10kg (35/20lbs) → reduce reps (6/round)
Chest-to-bar pull-ups → reduce reps (8/round) → Pull-ups (8 or 12/round) → Jumping pull-ups (8 or 12/round)