Your text here...4 Rounds, each for time

400m Run
15 Thrusters @ 43/30kg (95/65lbs)
12 Bar-facing burpees
1-3 Rope climbs*

– Rest 1:00 between rounds –

• Pick number of rope climbs that’s challenging but where you won’t get stuck

SESSION NOTES
Overview.
Four hard rounds with short rest, so the goal is repeatable speed rather than a big first round. The run, thrusters and burpees get the breathing/heart rate up.. Each round should be fast, but not so aggressive that rope climbs become slow or risky.

Effort.
Work around 8.5–9/10. The 1:00 rest is enough to reset slightly, but not enough to recover fully. Aim for round times that stay close from start to finish.

Feel.
Breathing will climb quickly on the run and thrusters, then stay high through the burpees. The fatigue will build each round. Rope climbs should feel deliberate and in control, if you’re hesitating under the rope, you went too hot on the other movements.

Adaptation.
Builds repeatability in short, high-output mixed intervals. Trains running, barbell cycling, burpee pacing, and rope climbs with limited recovery between rounds.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your pace on the thrusters and burpees?
– Where did you lose the most time between movements?
– Were you consistent on the rope climbs?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 1000m, Row/SkiErg 500m
Thrusters → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Rope climb → ½ length rope climbs → Rope climb pull-ups from floor (match our double Rx reps) → Rope pull-up (3-4/climb) → Towel pull-up (3-4/climb)