Descent

An open-ended AMRAP: an honesty test for how much quality work your engine can actually produce.

Grade: Engine · Intervals · 6 × 5:00

The workout

• Every 5:00: 350 m Run · 12/9 Cal Row · 8 Toes-to-Bar
• Rest: Remainder of the 5:00 · cruise pace, this is aerobic power
• Target: ~3:15 of work · all six intervals within 10 s

Why we programme this

With no cap to hide behind, an AMRAP measures your engine directly: how much repeatable, quality work you can put out in the window. It builds the sustained-output capacity that lets a hybrid athlete keep the throttle open while others fade in the back half. The first round should feel almost restrained: the score is won in the last few minutes, not the first.