4 Intervals

A1. AMRAP 8
800m Row
40/32 (cal) Air bike
20 Burpees over the rower

– Rest 2:00 between intervals –

A2. AMRAP 8
32/24 (cal) Air bike
600m SkiErg
20 Box jump overs, 24/20″

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2

Overview. Longer aerobic capacity intervals with row, air bike, ski erg, burpees and box jump overs. The goal is to stay consistent across all four intervals.
Mixed-machine intervals focused on sustaining strong aerobic output with short, incomplete recovery. Each 8-minute piece pushes you above threshold and challenges you to keep moving under accumulating fatigue. Aim for repeatable scores across all rounds.
Effort. Work around 8.5–9/10 effort. Each AMRAP should feel like a hard but steady push, where you can keep moving without fading. Start the first interval slightly under control, then hold that same power for the rest. You should finish breathing hard but ready to go again after the 2-minute rest.
Feel. The intervals should feel hard but still controlled. The fatigue will build up and with the incomplete recovery, the effort will go up as the session goes on. Each piece will feel slightly different, but both sit in that sustained, uncomfortable zone where you just have to do the work.
Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your scores consistent across the intervals?
– Which pairing felt harder to sustain, and why?
– Did you pace the early rounds well enough to keep your output throughout?
– Name three (3) things that went well and one (1) thing you would improve on
Movement options. You can change any machine as needed if you don’t have something