AMRAP 40

1000m BikeErg
50 Double-unders
500/400m Row
24m DB Walking lunges @ 1 x 32.5/22.5kg (70/50lbs)
500/400m SkiErg

Overview. Another long, continuous conditioning piece built around steady machine work with simple movements layered in. Your goal is consistent rounds and controlled breathing from start to finish.
Effort. Work at a steady 7–8/10. You should be working consistently, breathing hard but under control, and able to keep moving without breaks. If you feel the need to rest/slow down early in the workout, the opening pace was too aggressive. Aim not to break either the DUs or lunges, rather pace as needed on the machines.
Feel. Heart rate will be high for this piece but breathing should still stay controlled throughout. Legs will feel progressively fatigued from the machines and lunges. The effort should feel steady but demanding.
Adaptation. Builds aerobic capacity and long-duration durability. Trains pacing discipline, efficiency in cyclical movements, and the ability to sustain output across mixed modalities without full recovery.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace stay consistent across the full 40 minutes?
– Which movement caused the most fatigue/were hardest over time?
– Were you able to keep transitions smooth, or did you start to slow down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
BikeErg/Row/SkiErg → 400m Run, 32/26 (cal) Air bike OR repeat one of the other machines
Double-unders → reduce reps to 30 or 40/round → Speed rope steps
DB walking lunge → Lighter DB: 27.5/20kg (60/45lbs), 22.5/15kg (59/35lbs), 15/10kg (35/20lbs)