AMRAP 3 x 4

Run 200m
remaining time
10 KB Swing
10 Push-Ups

Rest 1:00 Between Amraps

Bent Over Row + Romanian Deadlift

6 x ( 4 + 4 ) x Every 3:00

20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

Paused front squat

Build to heavy 1 (H1) @ RPE 8-9 (88-92%, 1-2 RIR)

Jerk dip

3 x 2 @ 110+%1RM jerk, go every 2:00-3:00

– This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

Buy-In: 800 meter Sandbag Run (60/40 lb)*

Then, AMRAP in 21 minutes of:
5 Sandbag Ground-to-Shoulders (60 lb)*
7 Burpee Box Jumps (24/20)*
13 Shoulder-to-Overheads (115/85 lb)*

*Wear a Weight Vest (20/14 lb)

Cash-Out: 1 mile Run (no Sandbag, no Weight Vest)
Athlete will start with a buy-in of 800 meter Sandbag Run with a Weight Vest. Directly after the Run, on a 21-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of 5 Sandbag Ground-to-Shoulders, Burpee Box Jumps, and 13 Sandbag Shoulder-to-Overheads. To complete the workout, run 1 mile without the Sandbag and Weight Vest.

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

As Many Reps as possible in 11 minutes of :

10 Deadlift
30 Double Unders
10/7 Calories Row

Barbell 100/70kg
Masters 45+ 80/60kg

IGYG

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.