6 – 8 Intervals

A1. AMRAP 2
20/15 (cal) Air/Echo bike
+
AMRAP in remaining time
8 DB Snatches, alt @ 32.5/22.5kg (70/50lbs)
8 Handstand push ups

– Rest 1:00 before A2 –

A2. AMRAP 2
20/15 (cal) Row
+
AMRAP in remaining time
3 Wall walks
45 Double-unders

– Rest 2:00 before A1 –

Flow. Alternate A1 / A2

Number of intervals. Only do the final intervals IF you can still match your / get close to your previous pace

Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.

Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace).

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air/Echo bike, Row → any other machine for same calories
DB snatches → 22.5/15kg (50/35lbs), 15/10kg (35/20lbs) DB, slightly heavier weight you can keep cycling
HSPU → Reduced ROM HSPU (ab-mat) → Standing HSPU variation of choice
Wall walks → reduce reps (3)
Double-unders → Speed rope steps → Single-unders