This is a 7-round workout with 1-minute rest between rounds. Base times per round: TTB (4 reps): 6-10 sec, HSPU (6 reps): 48-72 sec, 250m Row: 50-65 sec, Transitions: 5-10 sec. Round 1 fresh time: 109-157 sec. Applied progressive fatigue: R1-2 (1.0x), R3-4 (1.15x), R5-6 (1.3x), R7 (1.45x). HSPU become limiting factor with significant breakdown in later rounds. Elite athletes maintain smaller sets with minimal rest, while recreational athletes require frequent breaks and longer transitions. Total work time ranges from 7.25-15 minutes across skill levels, plus 6 minutes of programmed rest.
This is a 7-round workout with 1-minute rest between rounds. Base times per round: TTB (4 reps): 6-10 sec, HSPU (6 reps): 48-72 sec, 250m Row: 50-65 sec, Transitions: 5-10 sec. Round 1 fresh time: 109-157 sec. Applied progressive fatigue: R1-2 (1.0x), R3-4 (1.15x), R5-6 (1.3x), R7 (1.45x). HSPU become limiting factor with significant breakdown in later rounds. Elite athletes maintain smaller sets with minimal rest, while recreational athletes require frequent breaks and longer transitions. Total work time ranges from 7.25-15 minutes across skill levels, plus 6 minutes of programmed rest.
