5 Intervals

A1. AMRAP 5
21/15 (cal) Row
15 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 Toes-to-rings

A2. AMRAP 5
200m Run
4 Wall walks
12 DB snatches, alt @ 22.5/15kg (50/35lbs)

A3. AMRAP 5
200m Run
20m DB walking lunges @ 22.5/15kg (50/35lbs)
20/15 (cal) Row
20 Box jumps, 24/20”

– Rest 2:30 between each AMRAP –

Flow. A1-A2-A3-A2-A1

Overview. This session develops aerobic capacity and repeatability under fatigue. Each 5-minute AMRAP pushes you over the threshold, hard, uncomfortable work with short recovery. The goal is to sustain strong output across all intervals, while moving with intent.
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and shifting muscle groups will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, movement efficiency, and recovery between high-output efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent on the way back?
– Which part of each piece dictated your pace?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Row → SkiErg, BikeErg or Air bike for same calories
Wall balls → Lighter ball
Toes-to-rings → ab-mat sit-ups
Run → 400m BikeErg or 200m SkiErg
Wall walk → reduce reps (2 or 3/round) → 8 Push ups
DB snatches/lunges → 15/10kg (35/20lbs) OR scale up to 32.5/22.5kg (70/50lbs)

Seven variations

Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
handstand walk + HSPU

WOD
AMRAP 6min
YGIG

6 T2B
3m HSW

Scale as needed

For time

150 Double-unders
50 Toes-to-bars
25 Box step-overs, 24/20″ @ 2 x 22.5/15kg (50/35lbs)
50 Handstand push-ups
25 Box step-overs, 24/20″ @ 2 x 22.5/15kg (50/35lbs)
5 Legless rope climbs
150 Double-unders

Time cap. 24:00

Pacing. Break movements into sets appropriately and manage your rests to consistently chip away through the workout.
Strategy. Your strategy for a workout like this is simple: Minimise the overall time you are resting (between sets/movements). You can do this with small sets w/ short breaks, bigger sets w/ a little longer rest or a combination of the two (big set or two to start, then chip away at small sets w/ short breaks). A major key to success is to know yourself and make a plan accordingly. Remember to account for forearm/grip fatigue and how that might compound throughout the workout.
Remember that sometimes: just because you can, doesn’t mean that you should. While you might be able to do the first 150 double-unders unbroken, it might make sense to plan a quick break (75 – 75 or 100 – 50) to set yourself up in a good position for the rest of the workout. Regardless of your plan, be sure to break the sets (in all movements) with at least a couple of reps left in the tank each time. The DB box step-overs will tax the grip quite a bit, so make sure not to hold on longer than you should. When you break, place the DBs on top of the box, shake out the arms then get right back into your set.
Manage your rest on the legless rope climbs. You may need to take a little bigger break between reps to ensure you can get up the rope quickly, and avoid the risk of a failed rep.
Look to get through the final set of double-unders in as few sets as possible. If you trip up or need a rest, take one or two deep breaths, then start up again.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your gameplan? Did you break sets appropriately to chip through without getting stuck?
– Were you able to keep rests and transition times to a minimum?
– Did grip fatigue affect your strategy (did you have to change things up)?
– Could you have changed your approach and finished faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-under → Reduce reps (75 to 100 reps) → Speed rope skips
Toes-to-bar → Reduce reps (30 to 40 reps) → Hanging knee raises → V-ups
DB Box step-over → Lower box → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs)
Handstand push-up → Reduce reps (30 to 40 reps) → Standing HSPU variation of choice→ Push-ups
Legless Rope climb → Reduce reps (2-3 legless rope climbs + 2-3 regular rope climbs) → Regular rope climbs → Pull to standing from the floor (2 – 4/climb) → Rope pull-up (3 – 6/climb) → Towel pull-up (3 – 6/climb) → Strict pull-ups (3 – 6/climb)

2 x 1 with 95% of 1RM

Paused Bench Press. Every rep. 2-3 sec on chest.

5 Sets of 4.

Go every 3:00

AF WEEK 45, Day 1

Finisher /Cool Down
1-2 rounds for feeling good:

1min + 1min Pigeon Stretch
1min + 1min Couch Stretch
2min Wall Side Split
1min Childs Pose

AF WEEK 45, Day 1

CONDITIONING/ACTIVE RECOVERY
E150sec for 3 rounds:

1) 30-60sec Hang + Row
2) 10+10 single leg KB Switch + Echo
3) 10 KB Halo + Ski
4) 5-10 Cossack Squat + Bike

Overall RPE 2-3
This one is to mobilize you and make you feel fresh.
Use light/mode

AF WEEK 44, Day 1

CONDITIONING
“Steady Engine”

AMRAP 15’
30/24cal Row
20 KB Hang Snatch
10 TTB

Overall RPE 3-4.
Target: 4+ rounds. This should mostly be in
your comfort zone. Get sweaty and move well. Use a loading you
can hit most of the rounds 10+10 unbroken.
Rxd: 24/16kg.
Masters: 16/12kg.

AF WEEK 44, Day 1

STRENGTH (4/4)

Back Squat 5x5

Target: 5 heavy sets of 5. Rest as needed between.
RIR 0-1