6 Intervals, alternate A1/A2

A1. AMRAP 3
30/24 (cal) BikeErg
+
AMRAP in the remaining time
5 Squat cleans @ 61/43kg (135/95lbs)
10 Bar-facing burpees

– Rest 1:00 before A2 –

A2. AMRAP 3
30/24 (cal) Row
+
AMRAP in the remaining time
5 Push jerks @ 61/43kg (135/95lbs)
10 Toes-to-bars

– Rest 3:00 before A1 –

Flow. Alternate A1 / A2

Pace. Remember that you have 6 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 3:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and burpees to control the pace. Consider breaking the toes-to-bars if you think it would help you move faster.

Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell → 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs)
Row/BikeErg → another machine for same calories
Toes-to-bars → Toes-to-rings → V-ups