Descending intervals

AMRAP 4
400m Run
15 Overhead squats @ 43/30kg
15 Toes-to-bars
Echo bike for calories in any remaining time

– 3:00 Recovery (Easy Echo bike/Walk) –

+
2 x AMRAP 3
300m Run
12 Overhead squats @ 43/30kg
12 Toes-to-bars
Echo bike for calories in any remaining time

– 2:00 Recovery (Easy Echo bike/Walk) –

+
3 x AMRAP 2
200m Run
9 Overhead squats @ 43/30kg
9 Toes-to-bars
Echo bike for calories in any remaining time
– 1:00 Recovery (Easy Echo bike/Walk) –

+
4 x AMRAP 1
100m Run
Echo bike for calories in the remaining time

– 0:30 Rest –

+
8 x AMRAP 0:30 (alternate)
1) 10m Shuttle Run
2) Echo bike for calories

– 0:30 Rest –

Intent. We are looking to keep a high output on these throughout. IF you end up limited by the overhead squats, adjust the weight down so you can keep all sets unbroken. IF you end up limited by toes-to-bars, either change to toes-to-rings OR simply to bar-facing burpees in order to keep the intensity high.

We’ll keep going with the descending aerobic capacity intervals and progress them with a few more intervals in the end. Aim is to hit each interval hard to drive high work output and heart rate. The session might seem complex with changing work/rest intervals but it will be worth it with the stimulus you’ll get from it.
Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Thrusters and pull-ups should be unbroken (adjust weight/movement selection accordingly).
Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).

Run → BikeErg (1000/750/500/250m) or Row (500/375/250/125m)