4-6 Intervals

A1. AMRAP 4
20/15 (cal) Row
15 Burpees over the rower
10 Hang power snatches @ 43/30kg (95/65lbs)

A2. AMRAP 4
12 Overhead squats Session overview. Short, high effort aerobic capacity intervals. The goal is repeatable output across the intervals without a major drop-off.

Effort. Work at ~8.5–9/10. Each 4-minute piece should feel demanding by the halfway mark but still allow you to keep moving. If reps fall sharply in the second exposure to A1 or A2, the first round was paced too aggressively.

Feel. Breathing and HR will go up quickly in the first minutes but you want to hold on to your pace all the way through the interval. The 3:00 active recovery should lower heart rate enough to start the next piece composed, not in survival mode.

Adaptation. Develop high-intensity aerobic repeatability and the ability to transition between cyclical and mixed-modal work under fatigue. Reinforce pacing discipline and movement efficiency with incomplete recovery.

Debrief.
– Were your A1 and A2 scores consistent across exposures?
– Which part was more challenging?
– Did you recover enough during active rest to repeat the pace?
– What adjustment would help you keep an overall faster pace next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Air bike, SkiErg or BikeErg for same calories
Burpees over the rower → regular burpees
Overhead squat/power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Shuttle run → do it
Burpee pull-up → Adjust jump height until you can do these 43/30kg (95/65lbs)
10 Shuttle runs, 25’+’25’ (7.62m)
8 Burpee pull-ups

– 3:00 active recovery (air bike, ski or jog) between intervals –

Flow. A1-A2-A1-A2(-A1-A2)

Number of intervals. Only do the final 2 intervals IF a) you can maintain output, b) you feel confident you’ll recover in time for Open workout 26.1 at end of the week.