8 Total intervals

A1. AMRAP 4-3-2-1
Buy-in: 40/30/20/10* (cal) Row
+
AMRAP in the remaining time
20/16/12/8 DB Thrusters @ 2 x 22.5/15kg (50/35lbs)
Max Burpees over parallette in the remaining

– Rest 2:00/1:30/1:00/0:30 –

A2. AMRAP 4-3-2-1
Buy-in: 40/30/20/10* (cal) Air bike
+
AMRAP in the remaining time
12-9-6-3 Bar muscle-ups
Max distance sled push** in the remaining
– Rest 2:00/1:30/1:00 –
* For women: 32-24-15-7 (cal)

** Choose moderate heavy load you can keep moving with (but might not want to
Flow. Intervals get shorter each time, starting at 4:00, then 3:00, then 2:00, then 1:00. The rest period is always half of the work period (2:1 work:rest ratio).

Session overview. One more week of descending intervals (4-3-2-1 minutes) with decreasing calories on the machines and short rests between efforts. Each interval starts with a machine buy-in, then moves into an AMRAP. The goal is to keep intensity high while movement quality stays sharp across all eight efforts.
Adaptation. Trains aerobic power and muscular endurance with incomplete rest. The 2:1 work-to-rest ratio limits full recovery, forcing your aerobic system to support sustained output and active recovery across intervals. Shorter intervals (2–1 minute) touch on anaerobic capacity as well.
Effort. Each interval should feel like 8-9/10 effort. As the duration drops, your intensity should rise slightly, but not at the cost of movement quality. You should finish each piece feeling like you could repeat one more round at the same level (1 IIR). If form breaks or your pace drops, you’re pushing too hard too early.
Feel. These will get hard from the first set of intervals. The barbell is at a weight where the tension will drive the HR up and breathing will stay elevated throughout. The short rests will add up and you’ll need to fight to hold on to your pace. Expect to get uncomfortable and keep moving.
Debrief. Take 2–3 minutes to reflect on the session
– Were your early efforts too conservative or too aggressive as the intervals got shorter?
– Did you stay composed through transitions, or lose time resetting between movements?
– Which movement combo was more challenging?
– Name two (2) things you managed well. What’s one (1) thing you’d adjust for next time?
Movement options.
Row/Air bike → Any other machine for same calories
DB Thrusters → 15/10kg (35/20lbs) DBs
Bar muscle-ups → reduce reps (9-7-5-3) → Jumping bar muscle-up → Chest-to-bar pull ups/pull ups (24-18-12-6, 15-12-9-6 or 12-9-6-3)