3 Intervals

A1. AMRAP 6
400m Row
8 Front squats @ 83/61kg (185/135lbs)
16 Toes-to-bars

A2. AMRAP 6
400m SkiErg
8 Power cleans @ 83/61kg (185/135lbs)
16 Handstand push-ups

A3. AMRAP 6
400m Row / SkiErg (alt rounds)
8 Squat cleans @ 83/61kg (185/135lbs)
12 Toes-to-bars / handstand push-ups (alt rounds)

– Rest 2:00 between intervals –

Note (HSPU). These are regular kipping HSPUs.

Overview.
Slightly reduced volume this week for a deload on these intervals. As in the past weeks, the aim is to move at a hard pace that’s still sustainable across the intervals. Can you get two rounds?

Effort.
Work at RPE 8.5–9/10. These should be hard efforts from the start, but still paced well enough that round 2 doesn’t fall apart. You need to push the machine, but leave enough in the tank to start the barbell quickly and keep gymnastics breaks short.

Feel.
These should feel like long, hard intervals rather than short sprints. The first machine needs to be uncomfortable but controlled. The barbell will bring the HR up and you might need to break the gymnastics up.

Adaptation.
Develop your aerobic power and fatigue resistance in the 6-minute range. These intervals train your ability to keep cycling through machine, heavy barbell, and gymnastics work while managing breathing, local fatigue, and movement quality under incomplete recovery.

Execution notes.
Machine pace should be strong but repeatable each round. Use it to keep the workout moving, not as a recovery station. Front squats should be unbroken if possible. Power cleans in 1-2 sets, switching to singles when needed and squat cleans will likely be fast singles unless the load is very comfortable. Break TTB and HSPU before they fall apart.

Debrief.
– How many full rounds did you complete in each interval?
– Did your machine pace help you keep moving, or did it cost you on the barbell/gymnastics?
– How did your strategy in each part play out?
– What adjustment would help you keep rounds more consistent next time?

Movement options.
Row/SkiErg → 800m BikeErg or Air/Echo bike
Barbell → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), a weight that’s moderate heavy but you can keep moving with
Toes-to-bars/HSPU (reps) → Reduce reps (A1 – 12 or 8/round, A2 – 8/round)
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
HSPU → Hand-release push-ups