4-6 intervals

A1. AMRAP 4
20 Thrusters @ 35/25kg (75/55lbs)
10 Bar-facing burpees
20 Power snatches @ 35/25kg (75/55lbs)
10 Bar-facing burpees

A2. AMRAP 4
500m Row
+
AMRAP in the remaining time
8 Handstand push-ups
12 Box jumps, 24/20″

A3. AMRAP 4
20 Toes-to-rings
20/15 (cal) BikeErg
20m SB bearhug carry @ 68/45kg (150/100lbs)

– Rest 3:00 between intervals –

Flow. A1 – A2 – A3 – A1 – A2 – A3

Number of intervals. Only do the final 2 intervals IF you feel you can maintain intensity for them. Check-in with yourself after 3 intervals, if doing 4 intervals, you can pick which one you’ll repeat for the final one.

Pace. Remember that you have 4-6 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 3:00 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). These should feel hard right from the first interval.

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.
Barbell → 30/20kg (65/45lbs) → empty barbell
Row → another machine (500m ski, 400m run, 1200m air bike)
HSPU → Reduced ROM HSPU (ab-mat) → Standing HSPU variation of choice
Box jump → step ups
Toes-to-ring → reduce reps (10 or 15) → Hanging (from rings) knee raises
BikeErg → SkiErg, Air/Echo bike for same calories
SB bear hug carry → Lighter SB → If no SB available, KB front rack carry @ 2 x 24/16kg (53/35lbs), can adjust lighter or heavier as needed