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05.07.2026


A. Every 6 min x 4 sets (alt. 2 each)

Set 1:

5 min AMRAP:

8/6 Cal Ski

16 KB Goblet alt Reverse Lunges (24/16kg)


Set 2:

5 min AMRAP:

8/6 cal Bike Erg

2 Rope Climbs


B. Post:

3 Rounds:

12-15 S leg on wall Banded Clamshells

12-16 Hanging alt Knee Raise (lacrosse balls held behind knee)

6 Abwheel rollouts

Flow:

A. Every 6 min x 4 sets (alt. 2 each)

Set 1:

5 min AMRAP:

8/6 Cal Ski

16 alt Cossack Squats


Set 2:

5 min AMRAP:

8/6 cal Bike Erg

2 Rope Climbs


B. See Fitness

HYROX: (7.30am)

*For best results, we also recommend following some additional running work. Check our endurance track for the 10K-paced interval work, which is well suited.


A. 15 minutes to to get 5-7 Heavy:

10m Sled Pushes

Heavy Up and Back Rope Pulls

*Alternate between to focus on more strength and power and have less interference


B. *The class will be split into 3 sections

On a 58 Minute Running Clock:


For time

1000m Run

1000m Ski or Row

1000m Run


Time Cap - 18 minutes


Rest/Walk 2 minutes


At 20 min mark


For Time:

1000m Run

80m Burpee Broad Jumps

1000m Run


Time Cap - 18 minutes


Rest/Walk 2 minutes


At 40 min mark

For Time:

1000m Run

120m Sandbag/DB Walking Lunge

1000m Run


Time Cap - 18 minutes


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 competitors' 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.


 
 
 

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