Fitness: Row Aerobic Progressions: Week 4/12
Day 1
4 x 400m @ 5k pace -10, rest 1 min between
+
4 sets:
Row 4 min @ 5k PR pace -4 sec
Rest 60 sec
*If you are interested in developing this work, there are 2 other workouts this week you can do in your own time. Day 2:
20 sets:
Row 30 sec @ 85%
Row 30 sec @ 50%
Day 3:
35 Min Row
First 10: Z1 HR (~40 sec slower than 5k pace)
Second 10: Z2 HR (~30 sec slower than 5k pace)
Last 15 Min: Z3 HR: (~15 sec slower than 5k pace)
Performance:
See Fitness Gymnastics: Week 8. Headstands & Kipping Handstand Push Ups (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.
