8 Total intervals

A1. AMRAP 4-3-2-1
Buy-in:
40-30-20-10* (cal) Row
12 Burpees over the rower
+
AMRAP in the remaining time

Clean and jerks @ 83/61kg (185/135lbs)

– Rest 2:00/1:30/1:00/0:30 –

A2. AMRAP 4-3-2-1
Buy-in:
40-30-20-10* (cal) BikeErg
12 Front squats @ 83/61kg (185/135lbs)
+
AMRAP in the remaining time
Wall walks

• For women: 32-24-15-7 (cal)

– Rest 2:00/1:30/1:00 –

Flow. Intervals get shorter each time, starting at 4:00, then 3:00, then 2:00, then 1:00. The rest period is always half of the work period (2:1 work:rest ratio).

Session overview. Descending intervals (4-3-2-1 minutes) with decreasing calories on the machines and short rests between efforts. Each interval starts with a machine buy-in, then moves into an AMRAP. The goal is to keep intensity high while movement quality stays sharp across all eight efforts.
Adaptation. Trains aerobic power and muscular endurance with incomplete rest. The 2:1 work-to-rest ratio limits full recovery, forcing your aerobic system to support sustained output and active recovery across intervals. Shorter intervals (2–1 minute) touch on anaerobic capacity as well.
Effort. Each interval should feel like 8-9/10 effort. As the duration drops, your intensity should rise slightly, but not at the cost of movement quality. You should finish each piece feeling like you could repeat one more round at the same level (1 IIR). If form breaks or your pace drops, you’re pushing too hard too early.
Feel. These will get hard from the first set of intervals. The barbell is at a weight where the tension will drive the HR up and breathing will stay elevated throughout. The short rests will add up and you’ll need to fight to hold on to your pace. Expect to get uncomfortable and keep moving.
Debrief. Take 2–3 minutes to reflect on the session
– Were your early efforts too conservative or too aggressive as the intervals got shorter?
– Did you stay composed through transitions, or lose time resetting between movements?
– Which movement combo was more challenging?
– Name two (2) things you managed well. What’s one (1) thing you’d adjust for next time?
Movement options.
Row/BikeErg → Any other machine for same calories
Burpees over the rower → Over parallettes if not rowing
CnJ/FS → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs). This is intended as moderate heavy/uncomfortable weight.
Wall walks → Half-way up

AMRAP20
-15 US KBS 16-20/12-16kg
-15 goblet squats w same KB
-15 abmat situps
-15/11cal row
-1min rest

3min rest(switch)

EMOM20(4rnds)
-12 push-ups
-12 v-ups
-12 db snatch 15-20kg/ 10-15kg
-12/10cal ski OR ab
-rest

Score: reps from AMRAP, comment EMOM.

Back squat

Build to heavy 2 (H2) @ RPE 8 (86-92%, 2 RIR)
+
3 x 3 @ RPE 7-8 (82-86%, 2-3 RIR)

For Time
15-12-9-6-3 reps of:
Power Cleans (95/65 lb)
Calorie Assault Bike

4 kierrosta

3 muscle-ups
9 overhead squats (20/30 kg)
12 box over burpee

prone W raise & press to overhead 3x8

10'EMOM
1: 3-5 strict ttb, last rep is slow eccentric
2: 5/5 renegade row

3 sets:
40m Skillmill Slegde Push (10/9)
8 DB Renegade Rows (each arm)
8 Burpees Over DB's
- Rest 1min btw sets

For Time:
12-10-8-6-4
- DB Walking Lunges 2x20/15kg
- Box Jump Overs 60/50cm
——— straight into ———
2000/1600m Ski

AMRAP 30 min:
YGIG – yksi tekee koko kierroksen, toinen lepää → vaihto

Round:
10 Goblet Squat (16 / 12,5 kg)
12 KB Swing (16 / 12,5 kg)
6 + 6 KB Snatch (16 / 12,5 kg)
5 + 5 Push Press (16 / 12,5 kg)
6 Devil's Press (2 × 12,5 / 1x 12,5 kg)
6 + 6 Goblet Reverse Lunge (16 / 12,5 kg)