Run/Row: Monday, October 17 – Friday, October 21, 2011

Run/Row: Monday, October 17 – Friday, October 21, 2011


MPHR Workout #166
each for time:
2x 800m run + 2x 1k run

  • Rest two minutes between repeats.
  • Deviate slower than three seconds per the worst interval, and foul
  • Foul* = two-minutes max burpee

Compare results to MPHR Workout #99.

Row Workout
each for time:
2x 1000m row + 2x 1200m row

  • Rest two minutes between repeats
  • Deviate slower than four seconds per the worst interval, and foul
  • Foul* = two-minutes max burpee

MPHR Workout #167
35-minute effort trial, run all-out

Row Workout
15-minute effort trial, row all-out

Post all dates, scores and completed fouls to comments.

*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.