2 Rounds of intervals

A1. AMRAP 8
2000m BikeErg
+
AMRAP in the remaining time
60 Air squats
40 Push-ups
20 Pull-ups

A2. 2 x AMRAP 4
18/14 (cal) BikeErg
12 Deadlifts @ 102/70kg
– Recover for 2:00 between AMRAPs –

A3. AMRAP 8
2000m BikeErg
+
AMRAP in the remaining time
15 Air squats
10 Push-ups
5 Pull-ups

A4. 4 x AMRAP 2:00
30/24 (cal) BikeErg
Deadlifts in the remaining time @ 102/70kg (225/155lbs)

– Recover for 1:00 between AMRAPs –

— 4:00 active recovery (easy machine of choice) between A1-A2-A3-A4 —

Session overview. Mixed duration high-intensity intervals. This week, we are breaking the intervals up more than last week. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity, then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Increase your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Deadlifts → 93/65kg, 83/61kg