9.7.2024 Intervals ( Basic & Prep. ) Workout

3 intervals

AMRAP 6

20/15 (cal) SkiErg
10 SB cleans @ 70/45kg
20m Burpee broad jumps
10 SB squats @ 70/45kg

AMRAP 5

Buy-in: 1000m BikeErg
+
AMRAP in the remaining time
15 Wall balls @ 9/6kg
10 Chest-to-bar pull-ups
5 SB Cleans @ 70/45kg

AMRAP 4

Buy-in: 500m SkiErg
+
AMRAP in the remaining time
20m (65′) Burpee broad jumps
15 Wall balls @ 9/6kg
10 Chest-to-bar pull-ups
5 SB Cleans @ 70/45kg

– Rest 3:00 between intervals –

Pace. Push each interval as hard as you can (while being able to recover in 3:00 for the next one). Aim to keep the transitions tight (but use them to take a few breaths also if needed). On A1, go with singles on the SB cleans but aim to keep the squats unbroken. On A2 and A3, go hard on the machine buy-in to challenge yourself. You can take a quick break(s) the chest-to-bars as needed.
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).