4 Total intervals, alt A1/A2

A1. For time
2400m BikeErg
18 SB Squats @ 70/47.5kg
12 Bar muscle-ups

A2. For time
1000m SkiErg
5-4-3-2-1
SB cleans @ 70/47.5kg
Wall walks

– Go every 10:00 –

. Two tough intervals alternating every 10 minutes. A1 starts with a longer aerobic effort into heavy squats and high-skill gymnastics. A2 is more segmented and dense—shorter monostructural buy-in, then descending rounds of heavy cleans and wall walks. This session challenges your ability to stay composed through muscular fatigue and to recover between efforts while maintaining intensity and movement quality.
Adaptation. Train high-effort, full-body intervals that combine engine work with heavy loading and gymnastics under fatigue. Develop gymnastics control under breathing stress and fatigue, while reinforcing efficient movement patterns under heavy load.
Effort. Work at around 85–90% effort. These intervals are long enough to punish poor pacing, but short enough that intensity still matters. In A1, push the bike but leave enough in the tank to move well on the bar muscle-ups. In A2, stay steady through the ski and aim for clean, continuous work through the descending rounds.
Feel. Breathing will build gradually in A1, with grip and shoulder fatigue showing up late in the BMUs. A2 hits faster—expect your midline and shoulders to feel the wall walks, especially paired with heavy sandbag cleans. The 10-minute window gives you time to recover, but only if you manage your pacing and transitions well.
Debrief. Take 2–3 minutes to reflect on the session
– Did you hit consistent times across all four intervals?
– How well did your gymnastics hold up under fatigue?
– Did the wall walks or sandbag cleans become a limiter in A2?
– What two (2) things did you execute well? What’s one (1) thing you’d improve to get more out of these intervals next time?
Movement options.
BikeErg → 1000m Row
SB squats → Lighter SB → If no SB or D-ball: Dual KB front squat @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs) or 16/12kg (35/26lbs) → Front squat @ 70/47.5kg (155/105lbs), or lighter if needed
Bar muscle-ups → reduce reps (6, 8 or 10) → Jumping bar muscle-ups → Chest-to-bar or regular pull ups (18 or 12)
SkiErg → 800m Run
SB cleans → lighter SB → If no SB or D-ball: Dual KB cleans @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs) or 16/12kg (35/26lbs) → Power cleans @ 70/47.5kg (155/105lbs), lighter if needed.
Wall walks → Reduce reps (3-3-2-2-1 or 3-2-1-1-1)