AMRAP 40

24/18 (cal) BikeErg
18 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
18/14 (cal) SkiErg
12 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
6 Wall walks

– Rest 2:00 between rounds –

Overview. A broken up AMRAP with focus on repeatability. Aim is to keep the rounds within 30-seconds of each other. This means consistent pacing, and moving well will be keys to making the most out of this session.
Effort. Work at RPE 7.5–8/10. Push to keep moving continuously, but never go to a point of redlining. The aim is to finish the wall walks feeling like you could still keep moving. The 2:00 rest should allow you to recover enough to repeat your effort through the AMRAP.
Feel. High heart rate with a mix of lower and upper-body fatigue. The fatigue will accumulate across the sessions and you’ll have to focus to keep your pace.
Adaptation. Develops aerobic capacity and stamina. Trains the body to clear lactate while working and improves the ability to maintain steady pace and movement quality under fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your round times stay consistent, or did you drop off?
– Did the accumulating fatigue affect your movement quality?
– How well did you utilize the 2-minute rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
BikeErg/SkiErg → Row or Run for same calories
Wall Balls → reduce weight to 6/4kg (14/10lbs)
DB Hang C&J / Step Overs → 17.5/12.5kg (40/25lbs) or 15/10kg (35/20lbs) DBs
Wall Walks → Reduce reps to 3-4 → Bear crawl (15m)