THE PROGRM MASH

THE PROGRM MASH

Each piece this week starts with a 1 km Row, at 3 different tempos:

First 250m – aim = Quickest pace
Second 500m – aim = Sustainable pace
Third 250m – aim = Relaxed pace

Base the pacing off your quickest 500m row. For example:
1.30 500m row would be = 1.30/1.45/2.00.
1.45 500m row would be = 1.45/2.00/2.15

It is expected you will hit the same 1km time in each of the pieces.

 

1km Row directly into 8 min AMRAP:
10 Strict HSPU / Kipping HSPU
10 Strict Ring dip / Kipping Ring dips
10 Push-ups

5 min Rest between

1km Row directly into 8 min AMRAP:
5 Deadlifts 50-140kg
5 Bench press 40-80kg

5 min Rest between

1km Row directly into 8 min AMRAP:
10 D-ball squats 20-60kg
10 D-ball alternating lunges 20-60kg
20m D-ball carry 20-60kg

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