4 Intervals

A1. EMOM 10 (0:40/0:20)
1) BikeErg for calories
2) SB cleans @ 70/45kg (150/100lbs)

– Rest 3:00 –

A2. EMOM 10 (0:40/0:20)

1) SkiErg for calories
2) SB squats @ 70/45kg (150/100lbs)

– Rest 3:00 –

A3. EMOM 10 (0:40/0:20)
1) BikeErg for calories
2) Rope climbs

– Rest 3:00 –

A4. EMOM 10 (0:40/0:20)
1) SkiErg for calories
2) SB bear hug carry @ 70/45kg (150/100lbs)

Overview. Four interval sets combining cyclical output with tension-based movements. Each 10-minute EMOM challenges your ability to hold strong, repeatable effort while managing breathing and handling tension. The focus is on maintaining output as fatigue builds across pieces.
Effort. Work at around 8/10 effort, solid, repeatable pace that gets uncomfortable but that you can handle. Keep breathing consistent on the machines and move deliberately through the sandbag and rope climb. Use the 3-minute rests to recover enough to match your pace in the next EMOM.
Feel. Expect the breathing to pick up early on the machines. The second minute is about breathing under tension. The rest between EMOMs will start to feel shorter as you go. Keep breathing and stay relaxed on the machines.
Adaptation. Develop aerobic capacity and strength-endurance under sustained load. Improve your ability to maintain consistent output and breathing during high-tension mixed work. Build fatigue resistance.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from first to last EMOM?
– Which EMOM taxed you most? Was it breathing, grip, or overall fatigue?
– Did you manage the 3-minute rest effectively to keep performance steady?
– What pacing or setup adjustment would help you sustain higher output next time?
– Name two (2) things that went well.
Movement options.
BikeErg/SkiErg→ Other machine for calories
SB clean → Lighter SB or d-ball → dual KB cleans @ heavy
SB squat → Lighter SB or d-ball → dual KB Front squats
SB carry → Lighter SB or d-ball → KB Front rack carry @ heavy
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups