4 Total intervals, alt A1/A2

A1. For time
500m Row
50 Wall balls @ 9/6kg
250m Row
30m Handstand walk

A2. For time
500m SkiErg
50 Toes-to-bars
250m SkiErg
30m DB walking lunges @ 2 x 30/22.5kg

– Rest 3:00 between intervals –

Overview. You’re alternating between two longer intervals that mix machines with big sets of wall balls/toes-to-bars and higher tension movements to finish.
A1 is leg-heavy with wall balls and finishes with high-skill under fatigue. A2 is more grip- and core-intensive, ending with a demanding lunge. Your goal is managing the bigger sets, clean execution, and staying composed under fatigue.
Adaptation. Improve your aerobic power and fatigue resistance in the 4–6 minute range, as well as muscular endurance. You’re working near threshold with incomplete recovery, which develops your ability to sustain high output while clearing fatigue between efforts.
Effort. Each interval should be performed at 9/10 effort: hard, but repeatable. You want to finish each piece with a strong push under tension, but still leave enough in the tank to recover for the next interval. Your aim is to match your time (or be close) in the second half of the session.
Feel. A1 will hit legs and shoulders, wall balls after a 500m row are a trap if you go out fast. Expect the HSW to feel harder than usual with elevated breathing and shoulder fatigue. A2 is more grip and core heavy—TTB volume adds up fast, and the final lunges will be a grind. Watch your breathing rhythm across all transitions.
Debrief. Take 2–3 minutes to reflect on the session
– Did your interval times stay consistent, or did pacing fall off?
– Which movement hit you the hardest: wall balls, HSW, TTB, or the lunge?
– Were transitions tight, or did you lose time resetting between movements?
– Name two (2) things you executed well. What’s one (1) thing to adjust next time?
Movement options.
Row/Skierg → 1000/500m BikeErg, 1200/600m Air bike
Wall balls → lighter ball
Handstand walk → 6 or 8 Wall walks
Toes-to-bars → reduce reps (30 or 40) → Toes-to-rings → ab-mat sit-ups
DB walking lunges → 2 x 22.5/15kg (50/35lbs), 2 x 15/10kg (35/20lbs)