Tuesday 10.06.2025
- Kat
- Jun 8
- 2 min read
Fitness:
3 Rounds for quality:
Each round begins every 12 minutes
*The goal here is through the entire workout is so stay in an aerobic energy system at a lower heart rate. If you have a heart rate monitor keep it between 60-70% (Zone 2) or if you don't have one you should remain at an intensity well belpw your maximum. something where you should still be able to hold a conversation. You should finish this workout and recover almost immediately.
0 min: 2.2.2 Strict Ring Pull Ups
Echo until the 2.45 min mark
3 min: 4.4.4 Foot Elevated KB Pull through
Row until the 5.45 min mark
6 min: 6.6.6 Single Stadler Leg Lifts (e side)
Bike until the 8.45 min mark
9 min: 8m.8m.8m Farmers Handle Carry
Ski until the 11.45 min mark
*For the cluster sets do them at a load, intensity and rest between them that keeps you in the correct intensity
Performance:
3 Rounds for quality:
Each round begins every 12 minutes
*The goal here is through the entire workout is so stay in an aerobic energy system at a lower heart rate. If you have a heart rate monitor keep it between 60-70% (Zone 2) or if you don't have one you should remain at an intensity well belpw your maximum. something where you should still be able to hold a conversation. You should finish this workout and recover almost immediately.
0 min: 2.2.2 Ring Muscle Ups
Echo until the 2.45 min mark
3 min: 4.4.4 Foot Elevated KB Pull through
Row until the 5.45 min mark
6 min: 6.6.6 Single Stadler Leg Lifts (e side)
Bike until the 8.45 min mark
9 min: 8m.8m.8m Farmers Handle Carry
Ski until the 11.45 min mark
*For the cluster sets do them at a load, intensity and rest between them that keeps you in the correct intensity
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
If you have questions just email us.If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
Comments