4 Intervals

AMRAP 6

1-2-3-etc.
Cleans (squat) @ 70/47.5kg
Wall walks

2 x AMRAP 3

1000/900m BikeErg
AMAP Double-unders
– Recover for 1:00 between AMRAPs (easy BikeErg) –

AMRAP 6
8 Deadlifts @ 84/61kg
8 Handstand push-ups*
8 Box jump overs, 24/20″

• You can choose strict or kipping HSPUs

4 x AMRAP 1:30
BikeErg for distance
– Recover for 0:30 between AMRAPs –

— 4:00 BikeErg @ easy for recovery between sets (easy BikeErg) —

Session overview. Mixed duration high-intensity intervals. This week, we are breaking the intervals up even more. 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. Improve 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.