Thursday 16.07.20

Fitness: Aerobic Row Progressions: Week 8/12

Session 1:

3 sets:

Row 4 min @ 5k PR pace -6 sec, rest 30 sec between


Then, rest 5 min, into


3 sets:

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

+

10 min easy cyclical cool down (walk, bike, row)


If you want some extra rowing in your own time, you can do:


Session 2:

Row 10 min @ 5k PR pace

Rest 5 min

Row 10 min @ 5k PR pace


Day 3:

10 sets

Row 10 sec @ 100% (Z5)

Row 20 sec @ 85% (Z3)

Row 30 sec @ 50% (Z1)


Then, rest 5 min, into


Row 2 min @ Z2

Row 3 min @ Z3

Row 2 min @ Z2

Row 3 min @ Z4



Performance:

See Fitness Gymnastics: Week 2 of Ring Series: Kipping Ring Dips and Ring Swings (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



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