5.12.2023 Intervals Workout
5 Intervals
A1. 5-minute AMRAP
15/12 (cal) Row
12 Thrusters @ 42.5/30kg (95/65lbs)
9 Bar-facing burpees
A2. 5-minute AMRAP
50 Wall balls @ 9/6kg
25 Toes-to-rings
THEN
BikeErg for calories in the remaining time
A3. 5-minute AMRAP
15/12 (cal) Row
12 Power snatches @ 42.5/30kg
9 Bar-facing burpees
A4. 5-minute AMRAP
50/35 (cal) BikeErg
25 Toes-to-rings
THEN
Wall balls @ 9/6kg for reps in the remaining time
A5. 5-minute AMRAP
15/12 (cal) Row
12 Hang power clean and jerks @ 42.5/30kg
9 Bar-facing burpees
Rest 5-minutes b/t intervals
Feel. These are intended as fast, hard intervals that are still sustainable for the 5-minutes and can be repeated with 5-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
On A1/3/5, pick a tough, repeatable pace on the rower and burpees while maintaining unbroken sets on the barbell as much as possible. On A2/4, keep the wall balls and toes-to-ring to minimal sets and hold a steady, hard pace on the bike.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement
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