4 Intervals, alternate A1/A2

A1. AMRAP 4
200m Run
8 Thrusters @ 43/30kg (95/65lbs)
4 Bar muscle-ups

A2. AMRAP 4
200m Run
8 Squat snatches @ 43/30kg (95/65lbs)
4 Wall walks

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2

Overview. Short, high-effort intervals (classic “Norwegian” intervals) combining running, light barbell cycling and skill-based gymnastics. Each 4-minute AMRAP blends fast, repeatable movement with just enough rest to go hard on each one. Smooth barbell work, efficient transitions, and quality gymnastics are key to keeping scores consistent across all four intervals.
Effort. Work around 8.5–9/10 effort. You should be moving quickly but with full control. Push the run to open each interval, then focus on crisp barbell reps and steady rhythm on the gymnastics. You should finish each AMRAP breathing hard but be able to match that effort again after the 3:00 rest.
Feel. Expect fast buildup in breathing and fatigue. Recovery will feel short, stay focused on keeping your pace, efficient movement and breathing control.
Adaptation. Build repeatability and high-end aerobic support for skill and barbell work. Train efficient movement at high intensity and practice pacing control under limited recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your total reps consistent across the intervals?
– Did your barbell pacing allow you to maintain clean movement late in each round?
– Which interval was more challenging for you?
– What adjustment would help you sustain better output next time?
Movement options.
Run → 250m SkiErg or Row or 500m BikeErg
Barbell → 35/25kg (75/55lbs), 30/20kg (65/45lbs), 25/15kg (55/35lbs), light-moderate weight you can keep moving with
Bar muscle-ups → reduce reps (2 or 3) → Jumping bar muscle-ups → Chest-to-bar or regular pull-ups (6 or 8)
Wall walks → reduce reps (2 or 3/round) → Hand release push ups (8-12)