4 Intervals, alt A1/A2

A1. AMRAP 6
800m Run
32 Wall balls @ 9/6kg (20/14lbs)
16 Toes-to-bars
SB cleans @ 68/45kg (150/100lbs) in any remaining time

A2. AMRAP 6
2000/1800m BikeErg
16 Burpee box jump overs, 24/20″
8 SB cleans @ 68/45kg (150/100lbs)
Toes-to-bars in any remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2

Note. Aim is to get to the final movement on each AMRAP but you might not. If you are not getting close, adjust the “buy-in” with options below.
Buy-in options. Reduce reps in one or all movements: 600m Run, 24 WB, 12 TTB, 1600/1400m BikeErg, 12 BBxJO, 6 SB cleans

verview.
Four hard 6-minute intervals, alternating between two different buy-ins, with the score being SB cleans (A1) and toes-to-bars (A2) accumulated in the remaining time. Aim to improve your score on the second attempt at each interval.

Effort.
Work around RPE 8.5-9/10. These should be hard efforts from the start, but not all-out sprints. Use the first A1/A2 to establish your pacing and aim to match or improve your scores when repeating them.

Feel.
Expect breathing to build quickly through the run and bike, with muscular fatigue building up on the wall balls, burpees and sandbag. It will be hard to get to the final movement.

Adaptation.
Develop mixed-modal aerobic power, muscular endurance and the ability to maintain a high work rate under fatigue.

Debrief.
– How much time did you have for SB cleans and toes-to-bars in each interval?
– Did you improve your scores on the second attempt at A1/A2?
– Which buy-in was harder to manage?
– What went well overall and what can you improve next time?

Movement options.
Toes-to-bars → Toes-to-rings → Hanging knee raises → V-ups
SB cleans → Lighter SB/d-ball → If no SB, do dual KB hang cleans @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
BBxJO → Lower box → Burpee box step overs