4 Interval sets

A1. AMRAP 6

200m Run
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
12 Chest-to-bar pull-ups

– Rest 3:00 before next set –

A2. 2 x AMRAP 3

20/15 (cal) Row
15 Box jump overs, 24/20″
10 Handstand push-ups

– Rest 1:00 between AMRAPs –

Continue from where you ended on the AMRAP on the 2nd interval

– Rest 3:00 before next set –

A3. 4 x AMRAP 1:30 (1:30 work / 0:30 rest)

200m Run
+
Max reps in the remaining time of:
1 – DB snatches, alt @ 32.5/22.5kg (70/50lbs)
2 – Chest-to-bar pull-ups
3 – Box jump overs, 24/20″
4 – Handstand push-ups
– Rest 0:30 between AMRAPs –
– Rest 3:00 before next set –

A4. EMOM 6 (0:45 work / 0:15 rest)

1/4 – Run for distance
2/5 – AMRAP Box jump overs, 24/20″
3/6 – Row for calories

Session overview. Descending (duration/interval) aerobic capacity intervals. Each set is broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 8-9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.
Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.
Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run → 400m BikeErg or 200m SkiErg
DB Snatches → Lighter DB (e.g. 22.5/15kg (50/35lbs)), intent is to be able to keep moving through all sets without long breaks.
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups, intent is to do no more than 2 sets here
Row → Air bike, SkiErg or BikeErg for same calories
Box jump overs → Lower box → Step overs
Handstand push-ups → Standing HSPU variation of choice → Hand release push-ups
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