Run/Row: Saturday, September 17, 2011

Run/Row: Saturday, September 17, 2011


MPHR Workout #152
for time:
800m run time trial, all-out effort

  • Rest three minutes, then

each for time:
3x 400m run, holding time trial pace for each 400m

  • Rest 30 seconds between repeats
  • Deviate slower than two seconds per the time trial pace and foul
  • Foul* = tabata bottom-to-bottom** squat
    • **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest
    • All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.
    • This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.

Row Workout
for time:
1000m row time trial, all-out effort

  • Rest three minutes, then

each for time:
3x 500m row, holding time trial pace for each 500m

  • Rest 30 seconds between repeats
  • Deviate slower than two seconds per the time trial pace, and foul
  • Foul* = tabata bottom-to-bottom** squat
    • **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest
    • All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.
    • This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.
*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.