AMRAP 40

20/15 (cal) Row
20/15 (cal) SkiErg
20/15 (cal) Air bike

– Rest 1:00 between rounds –

Overview. A simple, long engine session rotating through all three machines. The 40-minute duration with short rest periods rewards consistent pacing and efficiency. The goal is not max effort, but steady work you can sustain across the full session.
Build aerobic capacity through long, repeatable machine intervals.
Effort. Work at RPE 7-8/10. Practice holding an even output on each machine and using the 1:00 rest to reset without fully recovering. Each machine should be paced so your numbers stay consistent across all rounds.
Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. Builds durability for long-format efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your calories consistent on the machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– How well did the 1:00 rest help you reset?
Movement options. You can sub any machine for a different one