4 Intervals

800m Run
1600m BikeErg
800m Run


- Rest 2:00 between intervals –

Overview. This week is about sharpening things up and working out the right pace before the test workout next week. The structure is simple, 4 × (800m run, 1600m BikeErg, 800m run), but the challenge is in holding pace across all four intervals. By this point in the block you’ve built some volume and durability, now it’s about repeatability and finding the right pace under fatigue.
Intent. Treat each interval like a controlled race effort: settle into 5k pace on the runs, stay steady on the bike, and aim to come off every rest ready to hit the next set without falling off. The workout is about discipline, can you run the same splits on the last interval as the first?
Effort. Runs should be right at 5k pace, not faster, not slower. Both 800s in each interval should be nearly identical. BikeErg around 90% threshold, with smooth pedalling. The 2:00 rest is just enough to reset, not enough to fully recover.
Feel. The second run of each interval will feel heavy at first, but aim to find your rhythm by 200m. As the sets stack up, fatigue builds in the legs, but the goal is to stay composed and keep your pace. This session should feel demanding, but you should finish knowing you stayed in control (vs crashed and burned).
Adaptation. This session builds the ability to reproduce quality efforts under fatigue. It’s less about grinding volume and more about right pacing and efficiency in preparation for the benchmark next week.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your 800m splits hold steady across all four intervals?
– Was the bike power output consistent or did you start to fade?
– How well did the 2:00 rest let you reset?
– Name three things you were happy with and one thing to improve on for next time
Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.

5 rounds for time:
200m Skillmill Run
10 Burpees
10 Box Jumps 60/50cm

Gymnastics capacity

25 Pull-ups
25 Kipping handstand push-ups
25 Chest-to-bar pull-ups
25 Wall-facing handstand push-ups
25 Chest-to-bar pull-ups
25 Kipping handstand push-ups
25 Pull-ups

Rep scheme options. You can adjust the rep scheme down to your ability as needed: 20, 15 or 10 reps each.
Intent. Shifting gears a bit this week from toes-to-bars to pull-ups and to a chipper format. Break to sets as needed with the idea of keeping the rests fairly short (i.e. rather chip away at smaller sets where needed than do a big set only to get stuck).
Movement options.
Pull-ups → Ring rows
Chest-to-bar Pull-ups → Pull-ups → Ring rows
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

EMOM 20 (0:45/0:15)

1) BikeErg for calories
2) DB Walking lunges @ 32.5/22.5kg (70/50lbs)
3) SkiErg for calories
4) Wall walks

– Rest 2:00 –

EMOM 20 (0:45/0:15)

1) BikeErg for calories
2) Rope climbs
3) SkiErg for calories
4) Wall balls @ 9/6kg (20/14lbs), 10′ target

Overview. Two 20-minute EMOMs that combine cyclical work and skills. The intent is steady, repeatable effort across all minutes. Maintain output while managing breathing, fatigue, and tension.
Effort. Work at about 8/10 effort. Each 45-second window should feel demanding but controlled, you should finish each minute breathing hard but with enough time to transition smoothly. Focus on consistent pacing and clean execution rather than pushing max numbers early.
Feel. You’ll be breathing hard early and stay there throughout. In Part A, expect a steady leg burn from the Bike and lunges, and shoulders from ski erg and wall walks. In Part B, the rope climbs and wall balls keep your heart rate high and fatigue the grip. Both parts will feel like controlled fatigue, you’re never fully recovered, but if you stay smooth and keep transitions deliberate, you can hold a solid rhythm from start to finish.
Adaptation. Develop aerobic capacity, movement efficiency, and fatigue resistance. Build strength endurance in shoulders, grip, and legs while improving the ability to maintain quality movement under sustained effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from start to finish?
– Did you manage transitions smoothly or lose time between movements?
– How could you adjust pacing to keep quality higher in the final rounds?
– Name two (2) things that went well and one thing to improve on
Movement options.
BikeErg/SkiErg→ Other machine for calories
DB walking lunges → lighter DB, 27.5/20kg (65/45lbs), 22.5/15kg (50/35lbs)
Wall walks → Seal walk for distance
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups
Wall balls → Lighter ball if needed

1RM Front Squat
- Build up to days 1RM

For Time

1,000 meter Row
1,000 meter SkiErg
2,000 meter BikeErg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

9'AMRAP
5 dbl DB hang power clean
5 STOH
5 pull up

WU

Speed
3-4x
6-8/puoli lateral quick step

3-4x
Power snatch (50 % 1RM) 3
4 vertical jump

3-4x
medball rotational throw

CF
24-16-8
Thruster 15/20kg
BFB
Rest 1min
5/6-10/12-15/18
Bike
6-12-18
T2B

Engine

40min EMOM // 40s on/20s Off:

1: Ski Erg (PK-VK)
2: Burpee Box Jump Over
3: Assault Run
4: KB Swing @16kg
5: Sled Push @medium paino

Optional Accessory

3-4 Rounds:

• 10/10 KB Side Bend
• 10-15 Strict T2B
• 10-15/side WB Russian Twist Throw