4-6 Intervals, alt A1/A2

A1. AMRAP 4
500m Row
20 Burpee box jumps, 24/20″
SkiErg for calories in the remaining time

– Rest 3:00 –

A2. AMRAP 4
7 Power clean and jerks @ 61/43kg (135/95lbs)
14 Toes-to-bars
21 Wall balls @ 9/6kg (20/14lbs)

– Rest 3:00 –

Flow. A1-A2-A1-A2(-A1-A2)

Number of intervals. Only do the final two intervals IF you feel you’re able to maintain same output, otherwise be done after 4.

Overview. Alternating aerobic-capacity intervals. A1 is about pushing the buy-in (row+box) while still pacing enough to stay productive on the SkiErg at the end. A2 challenges your ability to cycle moderate barbell and gymnastics efficiently when your heart rate is already high. The goal is repeatable scores across all intervals.
Effort. Work at ~8.5-9/10. Each interval should feel hard by minute two and stay there. You should finish knowing you could reproduce a similar effort after the 3:00 rest. If SkiErg calories or wall ball speed fall off sharply, the opening pace was too aggressive.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Develops high-aerobic capacity and repeatability across short, demanding efforts. Trains the ability to recover between intense bouts and maintain efficiency when alternating between pure engine work and mixed barbell-gymnastics tasks.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs consistent across all A1 and A2 intervals?
– Which interval limited you more: engine (A1) or mixed work (A2)?
– Did your pacing allow you to keep movement quality late in each AMRAP?
– What adjustment would help you narrow the gap between your best and worst round next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Burpee box jump → Burpees to a plate → Bar-facing burpees
Power clean and jerk → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs), weight you can keep cycling through as quick singles.
Toes-to-bars → Toes-to-rings → V-ups
Wall balls → lighter ball