*-1 Round
-8min work (Sprint for 30s/Rest for 45s) 1min rest between rounds
-Long recovery time, focus on maximum speed and output in sprint.
*

Zone 1:
Run Sprint (3-5% incline)

Zone 2:
RowErg Sprint

Zone 3:
-DB snatch x 10
-Skater x 10
-Plank+Knee drop x 10

Zone 4:
SkiErg Sprint

Warm-up

BikeErg warm-up
5:00 @ easy pace
+
3x
1:00 @ hard/harder/hardest pace
2:00 @ moderate pace
+
3:00 @ easy pace

Build to workout weight for DB movements
* Practice few sets of HSPUs and DUs between sets
+
2 rounds @ increasing pace
3 Strict handstand push-ups
3 DB hang power cleans
3 Kipping handstand push-ups
3 DB shoulder-to-overheads
20 Double-unders
+
Prep part B movements during the rest after part A

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of shuttle run (7,5 m + 7,5 m)
90 s rest

5 intervals, alternate A1/A2

A1. AMRAP 5
30 Wall balls @ 9/6kg (20/14lbs), 10′ target
20 Burpee pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
Air/echo bike for calories in the remaining time

A2. AMRAP 5
30 Box jump overs, 24/20″
20 Chest-to-bar pull-ups
10 Dual KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
Air/echo bike for calories in the remaining time

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2-A1

SESSION NOTES
Overview.
Short mixed-modal intervals with a consistent structure but different fatigue profiles. A1 is more breathing and leg-driven, while A2 shifts the demand toward pulling endurance and grip. The goal is to get to the bike with enough time and capacity left to accumulate meaningful calories every round.

Effort.
Work at ~8.5–9/10. Each interval should feel hard but repeatable. You should finish knowing you can give similar output after the 3:00 rest. If bike calories disappear in later rounds, the opening pace was too aggressive.

Feel.
Breathing and HR should build quickly and stay high through each interval. Muscle fatigue will start to play a role in later intervals due to bigger sets. The KB clean & jerks should feel like controlled work, not a bottleneck (choose weight accordingly). The recovery periods should bring breathing/HR down enough to go again, but never to feel fully fresh leading into the next one.

Adaptation.
Develops high-intensity aerobic repeatability under mixed muscular fatigue. Trains the ability to transition between cyclical work, gymnastics, and light-moderate loading while maintaining pace and movement quality.

Instructions. The burpee pull-up setup should be such that your finger tips touch the pull-up bar when you’re standing under it.

Debrief. Take 2–3 minutes after the workout to reflect
– Did you consistently reach the bike with enough time to work?
– Which movement caused the biggest disruption in your rhythm/breathing?
– Were your bike calories consistent across all five intervals?
– What adjustment would help you maintain your output even better throughout the session?

Movement options.
Easier rep scheme → 21-15-9 or 21-14-7
Air/Echo bike → Row, Ski, BikeErg for same calories
Dual KB CnJ → 2 x 16-20/12kg (35-44/26lbs) KBs, these should be done in 1-2 sets
Chest-to-bar pull-up → Regular pull-ups → Jumping pull-ups → Ring rows
Burpee pull-up → Adjust so pull-up height is easier (use mats) → Burpees to rings, 6” reach

PLEASE MAKE SURE TO REVIEW THE WHOLE SESSION AND READ THE NOTES BEFORE STARTING.

Today, we will test your grit, your conditioning and your ability to suffer (productively) on the BikeErg. We have three tests (5-minutes, 20-minutes and 1-minute), each done for max average watts (and total calories/distance for each). We use the watts as they allow for an athlete to athlete comparison (both absolute and adjusted to bodyweight) and % based prescriptions for conditioning (unlike calories and distance which don’t work so well).
Your goal is to give your BEST effort in each one of the tests, independent of the others = Focus on one thing at a time, you’ll have some time to recover between each test.

DATA (Collect this for each test)
Calories/distance. Your total calories and distance.
Watts. Your average watts.
Damper setting. Note your damper setting for your own reference.
Cadence. Note your avg. cadence for your own reference.

Conditioning

BUY IN 1000m row / ski or 1500m echo bike

Count down - count up

50-40-30-20-10 Wallballs
21-18-15-12-9 KB swings
500m run after each round

Tc 38min

EMOM 5

1 Legless Rope Climb + Rope Climb

3-4 Rounds @ steady

1) AMRAP 2
20/15 (cal) SkiErg + DB Box step overs*, 24/20″ in the remaining time

2) AMRAP 2
10 Shuttle runs** + Single-arm DB devil’s presses* in the remaining time

3) BikeErg or Air bike @ very easy pace for 2:00

• Choose a load that allows you to keep moving ( = not too heavy), DB Box step overs are a single DB Example weights (DB). 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs)

– Rest 6:00-8:00 before next part –

3-4 Rounds @ steady

1) AMRAP 2
20/15 (cal) Row + Wall walks in the remaining time

2) AMRAP 2
10 Shuttle runs** + Rope climbs in the remaining time

3) BikeErg or Air bike @ very easy pace for 2:00

** 1 shuttle run = 7.62m out + 7.62m back

Intent. Aim is to move at a steady (not maximal) pace through these. See “buy-in” options below to ensure you can complete it in no longer than a minute.
“Buy-in” options. reduce ski calories to 18/14, 15/12 or 12/9 to complete within a minute. Reduce shuttle runs to 6-8 as needed to complete within a minute.

Overview. Conditioning intervals built around steady work bouts followed by deliberate low-intensity recovery. Each round stacks two 2-minute AMRAPs that drive breathing and local fatigue, then forces you to recover actively before repeating. The goal is to hit the work windows with intent, then use the easy bike to bring breathing down enough to repeat quality output round after round.
Effort.
Work intervals: ~7-8/10. You should be breathing hard by the end of each round.
Recovery bike: truly easy (≈3-4/10). If you don’t slow down enough here, the quality of the next round will suffer. This session only works if you respect that contrast.
Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements. The easy bike should feel like a reset, not more work. The breathing should noticeably come down before the next round starts.
Adaptation. Develops aerobic capacity and recovery control under repeated high-demand bouts. Trains the ability to actively recover while moving. Builds durability in shoulders and trunk under elevated heart rate.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your consistency across all four rounds in each part?
– Were you disciplined enough on the easy bike to actually recover?
– Which movement got challenging first as fatigue accumulated?
– What pacing or movement adjustment would help you next time?
Movement options.
Ski/Row → BikeErg or air bike (or repeat either ski or row on both parts)
Shuttle runs → do them, BikeErg only if cannot
DB box step over → Lower box
Single arm DB devils press → see weight options above
Wall walk → Wall walk ½ way → Seal walk for distance
Rope climbs → Rope pull-ups → Rope climb pull-ups from floor