4 Intervals, alt A1 / A2

A1. AMRAP 4
500m Row
+
AMRAP in remaining
16-12-8-4 Chest-to-bar pull-ups
8 Thrusters @ 52.5/35kg (115/75lbs)
4 Wall walks

A2. AMRAP 4
500m Row
+
AMRAP in remaining
16-12-8-4 Toes-to-bars
8 Hang power cleans @ 52.5/35kg (115/75lbs)
4 Wall walks

– 3:00 BikeErg @ RPE5/10 for recovery between each interval –

Flow. The reps on C2B and TTB go down by 4 each round (1st round 16 reps, 2nd round 12 reps, etc.) within the interval (each interval starts with 16 reps).

SESSION NOTES
Session overview. These are a mixed-modal version of classic Norwegian 4 x 4 VO₂max work: four hard 4-minute efforts with 3:00 of active recovery between them. The goal is to spend each interval at a high aerobic output without turning the first one into a max effort. Push hard, use the easy BikeErg to keep moving while recovering, and aim to keep your output across all four intervals.

Adaptation. Develop your VO₂max and aerobic power by accumulating repeated 4-minute bouts at high aerobic demand. The active recovery allows partial recovery, helping you hit another high-quality effort. The mixed-modal format also trains you to maintain movement quality while working close to your upper aerobic limit.

Session RPE/Feel. Work at RPE 9/10 on each 4-minute interval. The first interval should feel hard but controlled; by intervals 3-4 you should be working close to your limit without a major drop in output.

The 500m row should be strong, around 2k pace as a reference. You should finish it breathing hard, but still be able to get straight into the first gymnastics set.

Keep the 3:00 BikeErg recovery at RPE 4-5/10. Pedal continuously, re-gain your breathing, and use the full recovery to prepare for the next hard effort.

Debrief.
– How close was your output across all four intervals?
– Which variation was harder to sustain: A1 or A2, and why?
– Did the active recovery leave you ready to push again after 3:00?
– What would you adjust next time to keep intervals 3-4 closer to intervals 1-2?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → 1000m BikeErg, 500m SkiErg, 400m Run
TTB/C2B reps → You can start at 12(-8-4) reps as needed so you can keep the sets unbroken/keep moving
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups → Ring rows
Toes-to-bars → Toes-to-rings → Hanging knee-raise → V-ups → ab-mat sit-ups
Barbell → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Wall walks → reduce reps to 2-3/round → 8 or 12 Hand-release push-ups

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