3 Intervals

A1. AMRAP 10
20/15 (cal) BikeErg
16 DB snatches, alt @ 22.5/15kg (50/35lbs)
12 Burpee box jump overs, 24/20″

A2. AMRAP 10
20/15 (cal) Row
60 Double-unders
4 Wall walks

A3. AMRAP 10
20/15 (cal) BikeErg
16 DB snatches, alt @ 22.5/15kg (50/35lbs)
12 Burpee box jump overs, 24/20″
20/15 (cal) Row
60 Double-unders
4 Wall walks

– Rest 2:30 between intervals –

.
Three 10-minute intervals with short rest. The intent of these intervals continues to be sustained hard work. They’ll teach you how to sit in a hard effort and still keep moving. Pace each AMRAP so you can keep moving without significant breaks.

Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work at RPE 8-8.5/10. These are longer intervals, so start with control and build pace as you go. You should be moving with purpose, but not so hard early that wall walks slow down or burpees turn into long pauses. A3 will require the most discipline because there are more transitions between movements (easy to “hide” here and rest).

Feel.
These should feel like steady, hard intervals rather than short sprints. The pace is uncomfortable but you’re in control of it, not just surviving.

Adaptation.
Develop your aerobic capacity and mixed-modal durability in the 10-minute range. These intervals train your ability to sustain output across movements. This progression overall builds from the intervals in the last 4 week block.

Execution notes.
On BikeErg and row, hold a pace that lets you start the next movement straight away. DB snatches should stay consistent and close to the body; don’t rush the reps. Keep burpee box jump overs smooth and repeatable. On double-unders, relax your shoulders and only stop if you miss. Wall walks should be controlled and fast from rep one.

Debrief.
– How consistent was your pace across A1 and A3?
– Which movement caused the biggest slowdown in the 10-minute windows?
– Did machine pace help you keep moving, or did it cost you later in the round?
– How did your wall walk quality change with the fatigue build up?
– What adjustment would help you stay more consistent across these kind of longer intervals?
– What’s one thing that went well and what’s one thing to improve on from this session?

Movement options.
Row/BikeErg → Air/Echo bike, row, run for same calories
DB snatches → 15/10kg (35/20lbs)
Burpee BxJO → lower box
Double-unders → reduce reps (30 or 45/round) → Speed rope → Single-unders
Wall walks → reduce reps (2 or 3/round) → Hand release push-ups (12)