MPHR Workout #181
each for time:
6x 400m run

• Rest two minutes between repeats
• Deviate slower than three seconds per the worst interval, and foul
• Foul* = five-minute isometric squat hold below “parallel” position

Compare results to MPHR Workout #86.

Row Workout
each for time:
6x 500m row

• Rest two minutes between repeats
• Deviate slower than five seconds per the worst interval, and foul
• Foul* = five-minute isometric squat hold below “parallel” position

MPHR Workout #182
for time:
10k run time trial, all-out effort

Compare results to SC MPHR Workout #155.

Row Workout
5k row time trial, all-out effort

Compare results to MPHR Workout #174.

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*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.