AMRAP 40

1000m BikeErg
Movement from the list below (in order)
500m Row

– 2:00 BikeErg @ easy (RPE 2-3/10) between rounds –

1 – 60m DB Walking lunges* @ 32.5/22.5kg
2 – 50 Wall balls @ 9/6kg
3 – 40 Toes-to-rings OR GHD sit-ups (choose one)
4 – 30 Box jump overs, 24/20″ (step down)
5 – 20 Single arm DB devil’s presses, alt @ 32.5/22.5kg

• Single DB on the lunges, behind the neck or on the shoulder

Flow. Round 1 = 1000m BikeErg + 60m DB WL + 500m Row, Round 2 = 1000m BikeErg + 50 WB + 500m Row, etc.

Overview. This is a long AMRAP broken into up to 5 different rounds. There’s a different movement each round, sandwiched between the Bike and the Ski. Move through these in order = you’ll finish with devil’s presses (if you’re fast enough).
The intent with the (active) recovery between rounds is to a) maintain intensity and, b) develop your recovery ability.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context.
Pace. Consistency is king here = always be moving. Fast pace you can maintain for 40-minutes with short breaks.
Session RPE/Feel. 7-8/10, you should feel that you could do a little bit more at the end when you finish the AMRAP.