6 Intervals, alt A1 / A2

A1. For time

400m Run
8 or 12 Bar muscle ups
24 Wall balls @ 9/6kg

– Rest 2:00 before A2 –

A2. For time

400m Row
8 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
16 or 24 Toes-to-bars

– Rest 2:00 before A1 –

Number of bMU and TTB. Choose a challenging number of reps that you can still do in no more than 3 sets (with short rests).
Flow. A1 – A2 – A1 – etc. until completed 6

Overview. Alternating intervals with a mix of cyclical work, gymnastics, and weighted movements. The 2:00 rest lets you reset but not fully recover, so the key is consistent execution across rounds.
Effort. Work at ~8.5/10 RPE. Each interval should feel tough but controlled. You should be able to repeat your times (or close to) across 6 total efforts. Don’t sprint the first rounds (only to merely survive the rest of the intervals), use the 2:00 rest to reset and aim for steady splits.
Feel. Expect heavy breathing from the run/row and local fatigue in shoulders and grip from muscle-ups, KBs, and toes-to-bars. Wall balls will keep your heart rate high, and transitions will get harder as fatigue compounds across the intervals (keep working).
Adaptation. Build aerobic power, pulling and pressing endurance, and grip/midline capacity. Trains the ability to sustain technical skill at high heart rate.
Debrief.
– Were your interval times consistent, or did you start too hard and then just try to survive?
– Did you manage gymnastics volume well, or did you have to change your rep scheme mid-workout?
– Which interval (A1 or A2) felt harder to sustain, and why?
– How well did you use the 2:00 rest to reset for the next piece?
– What went well and what one thing do you want to improve on next time?
Movement options.
Run/Row → SkiErg 400m, BikeErg 800m, Air bike 1000m
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar pull-ups or regular pull ups (12 or 16)
Wall balls → lighter ball
KB clean and jerks → Lighter KBs 12-20kg (26-44lbs)
Toes-to-bars → Toes-to-rings → V-ups → Tuck-ups → ab-mat sit-ups