4 Full rounds

1) In a 2-minute window (1:40 work / 0:20 rest)
18/14 (cal) Row / 8 Shuttle runs* (alt)
AMRAP Wall balls @ 9/6kg (20/14lbs), 10′ target

2) In a 2-minute window (1:40 work / 0:20 rest)
8 Shuttle runs* / 18/14 (cal) Row (alt)
AMRAP Toes-to-bars

3) In a 2-minute window (1:40 work / 0:20 rest)
18/14 (cal) Row / 8 Shuttle runs* (alt)
AMRAP Box jump/step down, 24/20″

4) In a 2-minute window (1:40 work / 0:20 rest)
8 Shuttle runs* / 18/14 (cal) Row (alt)
AMRAP DB Hang clean and jerks / DB Snatches @ 22.5/15kg (50/35lbs)** (alt)

5) BikeErg or Air bike @ very easy pace for 2:00 to 4:00***

• 1 shuttle run = 7.62m out + 7.62m back ** weight options (DB). 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs). *** Until you feel ready to repeat same output as previous round Intent. Aim is to move at a steady (not maximal) pace through these. See “buy-in” options below to ensure you can complete it in no more than 45-seconds. “Buy-in” options. reduce row calories to 15/12, or 12/9 complete within 0:45. Reduce shuttle runs to 6 as needed to complete within a minute.

Overview. Long capacity intervals built around short buy-ins followed by controlled AMRAP work. Each 2-minute window is about elevating breathing quickly, then accumulating quality reps without rushing. The easy bike at the end of each round is there to reset so you can keep similar output across all four rounds.
Effort. Work at ~7.5–8.5/10. The buy-in should raise heart rate fast, but you should still have 45-60 seconds to work productively on the AMRAP. If you’re finishing buy-ins late or feeling rushed, scale them so the intent stays steady, not maximal.
Feel. Hard but controlled. You’re not looking to redline here but to build capacity in these movements. The short rest inside each window helps just enough to keep moving. The easy bike should feel like a reset, not more work. The breathing should noticeably come down before the next round starts.
Adaptation. Develop aerobic capacity and repeatability on Open specific movements. Improve your ability to start fast , then settle into controlled work, and recover actively between bouts. Practice pacing discipline and movement efficiency over longer sessions.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you complete buy-ins within the intended time every round?
– Were AMRAP reps consistent from round 1 to 4?
– Which station caused the biggest drop in quality or pace?
– What pacing or movement adjustment would help you next time?
Movement options.
Row → BikeErg, Air bike or SkiErg
Shuttle runs → do them, BikeErg only if cannot
Wall balls → Lighter ball
Toes-to-bars → Toes-to-rings → V-ups → Ab-mat sit-ups
Box jump → Lower box → Step ups
DB hang clean+jerk / DB snatch → see weight options above