2 Rounds of intervals

A1. AMRAP 7
35 Double-unders
9 Power snatches / Overhead squats (alt rounds) @ 43/30kg
12/8 (cal) SkiErg

A2. 2 x AMRAP 3:30
32/24 (cal) Air bike
24 Wall balls @ 9/6kg (20/14lbs)
AMRAP Bar-facing burpees

– Recover for 1:30 between AMRAPs (within A2) –

— 4:00 active recovery (easy machine of choice) between AMRAPs (A1/A2)

Flow. A1 – A2 (2 x AMRAP) – A1 – A2 (2 x AMRAP)

Session overview. Mixed duration high-intensity intervals. This week we’re progressing the overall duration of intervals from 6 to 7-minutes. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Improve your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Movement options.

Barbell → 35/25kg
SkiErg → Row or BikeErg for same calories
Wall balls → Lighter ball