6 Intervals

A1. AMRAP 6
500m SkiErg
100m Farmer’s carry @ 2 x 32/24kg
50 Double-unders

A2. AMRAP 6
1000m BikeErg
20 DB Snatches, alt @ 22.5/15kg
5 Wall walks

A3. AMRAP 6
500m Row
25 Wall balls @ 9/6kg
10 Burpee box jump overs, 24/20″

– Rest 2:00 between intervals –

Flow. A1-A2-A3-A2-A1

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible. With only 2-minutes of rest between AMRAPs, you need to pace these appropriately (use the machines and transitions) to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.
Intent. Improve your understanding of intensity control (pacing) in longer intervals, build your threshold capacity.
Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance).