4 Intervals, alt A1/A2

A1. AMRAP 6
200m Run
6 DB Devils presses @ 2 x 22.5/15kg
12 Chest to bar pull-ups

– Rest 4:00 –

A2. AMRAP 6
40 Double-unders
8 DB Front squats @ 2 x 22.5/15kg
12 Toes-to-bars

– Rest 4:00 –

Overview. These intervals challenge your ability to perform under fatigue and recover efficiently between efforts. You’ll be operating at a high-output where aerobic and anaerobic systems overlap, requiring controlled breathing, smart pacing, and good movement economy. The structure teaches you to move well when tired and come back ready after incomplete rest.
Adaptation. Improve local muscular endurance (grip, midline, pulling), aerobic recovery between sets, and your ability to manage fatigue across mixed-modal efforts.
Effort. RPE 8–8.5/10. You should be breathing hard but moving well throughout. Start controlled in the first minute, then build to a sustainable push. You want to finish each AMRAP with the feeling that you could match that effort again after rest.
Feel. A1 will feel grindy and grippy, expect rising heart rate and forearm fatigue. A2 is more technical and core-intensive; double-unders and T2B will get sharper or sloppier depending on your pacing. Movement quality matters, move fast, don’t rush.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you hold consistent rounds in both A1 and A2, or did one fall off?
– Which movement was the bigger limiter for you?
– How was your pacing?
– What’s one thing that helped you stay composed? What’s one thing you can refine for these kinds of intervals?
Movement options.
Run → 12/8 (cal) SkiErg, Row or Air bike
DB devil’s presses/FS → 15/10kg (35/20lbs) DBs
Chest-to-bars → reduce reps (8) → Pull ups (8 or 12) → Jumping pull ups
Double-unders → Reduce reps (20 or 30) → Speed rope (30 or 40)
Toes-to-bars → reduce reps (8) → Toes-to-rings (8 or 12) → ab-mat sit-ups