Intervals, alternate A1/A2

A1. AMRAP 5
27/21 (cal) Row
21 Box jump-overs, 24/20″

15 Toes-to-bars

9 Burpee get overs, 48/40″

A2. AMRAP 5
200m Run
15 Wall balls @ 9/6kg (20/14lbs)
10 Power snatches @ 43/30kg (95/65lbs)

– Rest 2:30 between each AMRAP –

Flow. A1-A2-A1-A2-A1

Overview. This session develops aerobic capacity and repeatability under fatigue. Each 5-minute AMRAP pushes you over the threshold, hard, uncomfortable work with short recovery. The goal is to sustain strong output across all intervals, while moving with intent.
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and shifting muscle groups will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Develop aerobic endurance, aerobic recovery, and composure under fatigue. Build your ability to maintain strong output with high heart rate.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to keep a consistent pace across the session?
– Which interval was harder to recover from?
– How could you adjust your pacing to keep your power longer next time?
– What small adjustment would help you maintain better output next time?
Movement options.
Row → SkiErg, BikeErg or Air bike for same calories
Box jump overs → lower box
Toes-to-bars → reduce reps to 9 or 12 → Toes-to-rings (12 or 15) → ab-mat sit-ups
Burpee get overs → reduce box height
Run → 14/11 (cal) Row/SkiErg/BikeErg/Air bike
Wall balls → Lighter ball
Power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), 25/15kg (55/35lbs)