Thursday 13.08.20

Fitness: Row 3 Min @ Z1 (approx 30 seconds slower than 5k pace).


Row 20 sec @ goal 5k pace

Rest 40 sec

Row 30 sec @ goal 5k pace

Rest 30 sec

Row 40 sec @ goal 5k pace

Rest 5 min


Row 5k Time Trial

If you have the chance Monday or Tuesday, complete this session:

3 sets:

Row 6 min @ 5k PR pace -4 sec, rest 60 seconds


See Fitness Gymnastics: Rope Climbs and Double Unders (Check out our Gymnastics schedule here:

If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.