Dan-Tyminski-Heart-rate-monitors
Source: Dan Tyminski

3 Tough Workouts Involving Heart Rate Monitors

Track your progress, enhance your performance.

Recording and measuring your results over time will give you an objective view of your progress and heart rate monitors are an effective tool to help you achieve this aim. Training at varying intensities and heart rates will help you to understand your own body as well as providing measurements during workouts that ensure you are working at the desired rate in order to achieved the desired result. 

Intensity lies at the heart of CrossFit, but no intelligent athlete goes 100%, 100% of the time. Heart rate monitors help to scientifically control and track both your body and your intensity in order to focus and enhance your training.

HEART RATE MONITOR WORKOUT FROM BEN STONEBERG

Text from 5x CrossFit Games Athete Ben Stoneberg.

Performance “RX”:

  • 5 minute AMRAP 5 pullups, 10 pushups, 15 squats.
  • 5 minute AMRAP 5 chest to bar pullups, 10 ring push-ups, 15 jumping squats.
  • 5 minute AMRAP 5 bar muscle ups, 10 hand stand push-ups, 15  jumping lunges.

Fitness:

  • 5 minute AMRAP 5 pullups, 10 pushups, 15 squats.
  • 5 minute AMRAP 5 pullups, 10 ring pushups, 15 squats.
  • 5 minute AMRAP 5 bar muscle ups, 10 handstand pushups, 15 jumping lunges.

Basic

  • 5 minute AMRAP 5 jumping chest to bar pull-ups, 10 pushups (use a box to make the pushups easier), 15 air squats (squat to a target if needed so you get to a good depth each time).
  • 5 minute AMRAP 5 ring rows, 10 pushups (use a box to make the pushups easier), 15 air squats ( squat to a target if needed so you get to a good depth each time).
  • 5 minute AMRAP 5 jumping chest to bar pull-ups, 10 dumb bell shoulder press. Pick a weight that you can do 10 reps with ease. 15 lunge steps.

Workout Details and Heart Rate Monitor Use

After each AMRAP you will rest until your heart rate drops below 95bpm then you will start the next AMRAP.

On this interval keep track of time and see how long it takes to decrease your heart rate. The goal is to be efficient and rest the same amount of time between each round.

Workout Tips

This workout is great as it takes minimal set up and uses a lot of body weight movements. When I look at this workout I know I will have to keep everything unbroken to beat my previous score.

For people that do the Fitness version I recommend you possibly split up the pushup portion because that will be the movement that most people have a hard time with. For people that do the basic version I would make sure to scale everything so you can do everything mostly unbroken or are only resting a few times during each 5min amrap. Next time you try it you can make it harder.

It is always good to get a baseline number, especially when you first start Crossfit.

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