5 Intervals, alternate A1/A2

A1. AMRAP 5
3 Power snatches @ 61/43kg (135/95lbs)
6 Bar-facing burpees
12 Wall balls @ 9/6kg (20/14lbs)

– Rest 2:30 between intervals –

A2. AMRAP 5
400m Run
12 Thrusters @ 61/43kg (135/95lbs)
BikeErg for distance in the remaining time

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2-A1

Overview. Alternating 5-minute intervals that mix moderate barbell work with fast, simple conditioning. The goal is steady intensity and consistent scores across all five intervals
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 heavy breathing and increasing leg fatigue as the rounds go on. A1 will feel fast (at least to start) with short bursts of work, while A2 is a more sustained effort on the run and bike. The fatigue will build gradually, so you need to stay focused.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, barbell efficiency, and recovery between high-output efforts. Reinforces the ability to sustain strong efforts while managing transitions and breathing.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent across intervals?
– Which part of each piece dictated your pace: barbell, other movements, machines, or transition?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Barbell weight → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), This should be a weight where you can chip away on the snatches (singles or sets) and do the thrusters unbroken (even if hard)
Wall balls → Lighter ball
Run → 1200/1000m Bike Erg
BikeErg → Row, SkiErg or Air bike