3 Intervals

A1. AMRAP 12
3 Rounds of: 5 Pull-ups + 10 Push-ups + 15 Air squats
20/15 (cal) Row
10-20-30m etc. Sled push @ moderate weight*

A2. AMRAP 12
3 Rounds of: 35 Double-unders + 5 DB Hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)
200m Run
1-2-3-etc. Rope climbs

A3. AMRAP 12
20/15 (cal) Row
10-20-30m etc. Sled push @ moderate weight*
200m Run
1-2-3-etc. Rope climbs

– Rest 3:00 between intervals –

• The sled weight depends on the friction between the sled and the floor (hence no specific weight), choose a load that you could push unbroken for 20m.

Flow. On A1/A2, 1 Rounds = 3 rounds of the triplet (A1) or couplet (A2), then 20/15 (cal) machine, then the sled or RC with increasing distance/reps each round.

Cool Down
A) 5:00 easy jog/walk/BikeErg

SESSION NOTES
Overview. Three 12-minute AMRAPs with similar structure. A1/A2 start with a triplet/couplet, a machine and then ascending reps/distance on rope climbs/sled. The goal is to maintain a strong, repeatable pace while accumulating work. Fatigue will carry between intervals, so avoid going too hard early.

Effort. Work around RPE 8-9/10. Push at a strong, sustainable pace but don’t go all out. The 3:00 rest allows some recovery, but fatigue will carry over. Aim to maintain your movement quality and work rate across all three intervals.

Feel. Breathing should remain elevated throughout, with increasing muscular fatigue as the intervals progress.

Adaptation. Develop mixed-modal aerobic power, muscular endurance and the ability to sustain high work rates under accumulating fatigue.

Debrief. Take 2–3 minutes after the workout to reflect
– How was your pace across the intervals?
– Which movements were the most challenging? Why?
– How did accumulated fatigue affect your performance in A3?
– What went well overall and what can you improve next time?

Movement options.
Alternate rep scheme (A1) → 4-8-12 or 3-6-12 as needed to keep moving
Pull-ups → Reduce reps → Banded pull-ups → Ring rows
Push-ups → Reduce reps → Elevated push-ups
Double-unders → Speed rope steps → Single-unders
DB clean and jerks → Reduce weight to allow unbroken sets
Sled push → If you don’t have a sled, do a SB bear hug carry @ 68/45kg (150/100lbs)
Rope climbs → Reduce reps → Partial rope climbs → Rope climb pull-ups (2-3x reps)