AMRAP 40

40/32 (cal) Row

30/24 (cal) Air bike

20/15 (cal) SkiErg

10 Burpees over the rower
 


– Rest 1:30 between rounds -
 


Flow. Rotate machines each round (rnd 2: 40 burpees, 30/24 cal Row, 20/15 cal Air bike, 10/7 cal Ski, etc.)

Overview. Set the clock for 40:00 and complete rounds of a fixed reps/cals ladder (100/70 per round), with 1:30 rest in-between. The twist is that the movements rotate “forward” one slot every round, meaning the movement you did for 10 reps in the previous round becomes the 40-rep movement in the next:
Round 1: Row (40/32) – Bike (30/24) – Ski (20/15) – Burpee (10).
Round 2: Burpee (40) – Row (30/24) – Bike (20/15) – Ski (10/7).
Round 3: Ski (40/32) – Burpee (30) – Row (20/15) – Bike (10/7).
Round 4: Bike (40/32) – Ski (30/24) – Burpee (20) – Row (10/7).
etc.
Effort. RPE 7.5-8.5/10. Because the interference is overall low (mostly machines), you can focus on keeping a high output. You are looking for a strong, sustainable pace on the 40/30 sets and a hard push on the 20/10 sets. The 1:30 rest is there to help you to keep the intensity high.
Feel. The heart rate and breathing will be high but you should stay in control. Mentally the challenge becomes to keep your pace on the later rounds (if you paced it right at the start, you can).
Adaptation. Develops aerobic capacity and stamina. Improves the ability to maintain steady pace and breathing quality under fatigue. Opportunity to practice pacing with the burpees challenging your rhythm on each round.
Debrief. Take 2–3 minutes after the workout to reflect
– How consistent were your round times? Anything that surprised you here?
– How do you feel about your pacing across the rounds / machines?
– How well did you utilize the 1:30 rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Machines→ Run for same calories or if outside 400/300/200/100m (10x male calories)
Burpees over rower → Burpees over parallettes or barbell