3 Sets of intervals, alt A1/A2

A1. EMOM 8 (0:40 work / 0:20 rest)

1) BikeErg for calories
2) DB Devil’s presses @ 2 x 22.5/15kg
3) Row for calories
4) Wall walks

A2. EMOM 8 (0:40 work / 0:20 rest)

1) BikeErg for calories
2) Burpee box jump overs, 24/20″
3) Row for calories
4) DB Box step-ups, 20″ @ 2 x 22.5/15kg

– Rest 2:00 between sets –

Overview. We are progressing the 8-minute sets, now broken into 0:40/0:20 micro-intervals (Ronnestad style). 2:1 work:rest ratio still allows for fairly high output and some lactate recovery (clearance/utilisation) between intervals. The work rate should be high (think 6-minute max effort pace on the machines and steady hard push on the other movements). Again, most of the “movement minutes” are high-tension movements.
Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context. Build your tolerance to high-tension movements.
Session RPE/Feel. 8/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep the pace). The 1st EMOM should feel “ok” but things will start to get spicy from there on if you’re hitting your pace.
Pace. Hard efforts but NOT all-out sprints. Look for that 6:00 pace on the machines and keep pushing through the other movements. Choose movement options accordingly as needed.