4 Intervals, alt A1/A2

A1. AMRAP 8
200m Run
8 Thrusters @ 43/30kg (95/65lbs)
12 Chest-to-bar pull-ups

A2. AMRAP 8
20/15 (cal) BikeErg
10 Power snatches @ 43/30kg (95/65lbs)
10 Bar-facing burpees

– Rest 2:00 between intervals –

Overview.
The intent of today’s intervals is sustained hard work. They’ll teach you how to sit in a hard effort and still keep moving. Pace the run/bike and choose movement options such that you can keep moving throughout each AMRAP.

Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work at around RPE 8.5-9/10. These should be hard but still within your control (not just survival). Your second time through each piece should be close to the first.

Feel.
These should feel like steady, hard intervals rather than short sprints. The pace is uncomfortable but you’re in control of it, not just surviving.

Adaptation.
Develop your durability near the top end of sustainable aerobic work. This progression overall is building aerobic power, pacing control, and tolerance to discomfort as we’ve built to 8 minutes over past weeks.

Execution notes.
On A1, run at a pace that lets you pick up the bar straight away. Thrusters should be unbroken if possible; if not, use one quick break and get back on the bar. Break C2B before grip or rhythm falls apart.

On A2, push the bike, but don’t sprint yourself into a slow first set of snatches. Power snatches should be smooth touch-and-go or quick controlled sets. Keep burpees consistent and stay close to the bar.

Debrief.
– How close were your two A1 scores and two A2 scores?
– Which interval was more challenging for you?
– Did your opening pace allow you to keep working for the full 8 minutes?
– What is one pacing or break strategy you would adjust next time?
– What’s one thing that went well and what’s one thing to improve on from this session?

Movement options.
Run → 250m SkiErg or Row
Thrusters/power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), weight you can keep unbroken sets with for most of the time
Chest-to-bar pull-ups → reduce reps (8 or 10) → Pull-ups → Jumping pull-ups → Ring rows
BikeErg → Air/Echo bike, row or SkiErg for same calories