AMRAP 20
500m Row
10 Burpees over rower
15 Wall balls @ 9/6kg

– Rest 5:00 before part B –

B) 2 rounds , alt B1/B2

B1. AMRAP 3

10/7 (cal) Air bike
10 Hang power snatches @ 43/30kg
10 Handstand push-ups

B2. AMRAP 3

10/7 (cal) Row
10 Front squats @ 43/30kg
10 Toes-to-bars

– Rest 2:00 between AMRAPs –

Session overview. Mixed Threshold + aerobic capacity intervals.

Intent. Focus on executing each interval with intended effort (see below)
Adaptation. Build sustained aerobic power and lactate clearance capacity with threshold part. Push your aerobic capacity with the VO2max intervals.
Effort (A). 20 minutes continuous work @ Threshold Intensity.
Feel (A). Challenging but sustainable, you should be able to speak in broken sentences (RPE 6-7/10). Maintain consistent pace/power throughout this block.

Feel (B). Very hard, difficult to speak more than 1-2 words per breath (RPE 8.5-9.5/10). Aim for repeatable pace/power for each 3-minute interval.

Debrief.
– How was your pacing in each part? Did it match the intended pace or did you go too hard/easy?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Part B (alt rep schemes) → 6 or 8 reps each movement (keep the same calories)
Row → 500m SkiErg, 400m Run, 1000m BikeErg
Burpees over rower → Lateral burpees over barbell
Wall ball → lighter ball
Air bike/Row → same calories on SkiErg/BikeErg
Hang power snatch/front squat → 35/25kg
HSPUs → Hand-release push-ups
Toes-to-bars → Toes-to-rings