MPHR Workout #159
“Tosh”
each distance for time:
200m run
–rest 200m time–
400m run
–rest 400m time–
600m run
–rest 600m time–
400m run
–rest 400m time–
200m run

• Deviate slower than three seconds per the worst previous equivalent interval (distance) down the ladder, and foul
• Foul* = max squat; rest two minutes before completing

Compare results to MPHR Workout #4.

Row Workout
“Tosh”
each distance for time:
250m row
–rest 250m time–
500m row
–rest 500m time–
700m row
–rest 700m time–
500m row
–rest 500m time–
250m row

• Deviate slower than three seconds per the worst previous equivalent interval (distance) down the ladder, and foul
• Foul* = max squat; rest two minutes before completing

*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.