4 interval, alt A1/A2

A1. AMRAP 3
10/7 (cal) Air bike
10 Power snatches @ 43/30kg
10 Box jump overs, 24/20″

– Rest 2:00 –

A2. AMRAP 2
15/12 (cal) Row
10 Burpees over the rower
Max Wall balls in the remaining time @ 9/6kg

– Rest 2:00 –

Session overview. Each interval is short, so you’ll need to move with purpose from the start. A1 is about staying in control through three movements = don’t blow up early, but don’t coast either. A2 is more aggressive: push the row and burpees, then hold on for a strong wall ball finish. The goal is consistent scores and sharp movement, not a big first round followed by blowing up.
Adaptation. Train repeatable intensity and composure in short, mixed intervals. Learn to transition quickly, hold form under fatigue, and keep your output steady across rounds.
Effort. Work at an 8.5–9/10. Each round should feel tough, but not frantic. You should finish breathing hard, but be able to match your effort again. If your scores drop off, you pushed too soon or moved too inefficiently.
Feel. Expect high breathing from the start and steady fatigue in legs, shoulders, and grip. A1 builds up gradually—find a rhythm. A2 spikes quickly—control your burpee tempo a little so you have something left for the wall balls.

Debrief. Take 2–3 minutes to reflect on the session
– Did your effort feel repeatable across all intervals?
– Where did your pace slip—bike/row, transitions, or wall balls?
– Was your first round sustainable, or did it hurt your later efforts?
– Name two (2) things you executed well. What’s one (1) adjustment you’d make next time?

Movement options.
Air bike → BikeErg or SkiErg
Power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Box jump overs → lower box → Box step overs
Row → BikeErg or SkiErg
Burpees over rower → Over parallette → over a DB
Wall balls → lighter ball