4 Interval sets

A1. AMRAP 6
500m Row
+
In the remaining time AMRAP
35 Double-unders
9 Thrusters @ 43/30kg (95/65lbs)

A2. 2 x AMRAP (3:00 work / 1:00 rest)
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg (95/65lbs)
12 Chest-to-bar pull-ups
(7.62m) Overhead walking lunges @ 43/30kg (95/65lbs)

A3. 4 x AMRAP (1:30 work / 0:30 rest)
20/15 (cal) Row
+
Max reps in the remaining time of:
1/3 – Thrusters @ 43/30kg (95/65lbs)
2/4 – Double-unders

A4. 8 x AMRAP (0:45 work / 0:15 rest)
1/5 – Row for calories
2/6 – Burpees over the rower
3/7 – Air bike for calories
4/8 – Chest-to-bar pull-ups

– Rest 3:00 between sets –

Session overview. Descending (duration/interval) aerobic capacity intervals. Each part is 6-minutes of work, broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).

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

Session RPE/Feel. 9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.

Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.

Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → 1000m BikeErg or 500m SkiErg / same calories as row on BikeErg or SkiErg
Double-unders → reduce reps (25) → Speed rope skips
Thrusters / OH walking lunge → 35/25kg (75/55lbs), 30/20kg (65/45lbs), 25/15kg (55/35lbs), weight you can do unbroken (with effort)
Air bike → SkiErg or BikeErg for same calories
Chest-to-bar pull-ups → reduce reps (8/round) → Regular pull-ups → Jumping pull-ups

Alternate B1/B2

B1. Strict ring dip – 3 to 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:40 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Gymnastics medley

Drills (you can choose to do some or all of these before the EMOM)

Bar MU drills – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

–

Single-leg squat prep – 1-2 Rounds
5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

EMOM24:

1) 12 cal echo bike
2) 5 power cleans + 5 front squats
3) rest

Clean+2 front squat 5 E2MOM

1 c&j every 90s x 10

9'AMRAP
5 ttb
10 steps walking lunges
20 DU

3 rnds for quality 8/8 russian twist
3/3 KB windmill
"30"" plank "

deadlift 3xw @rpe9

800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)