Thursday 18.06.20

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.


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