top of page
  • Kat

Friday 21.06.24


A. Weighted Strict Pull Up (OT90)

6 x 5r (If you can't do 5 Unbroken use a band)

B. 5 Rounds

3 min work / 1 min rest

200m Run

40 Double Unders

Max Calorie Row in the remaining time


A. Weighted Strict False Grip Pull-Up (OT3M)

3 sets of 2.2.2 do your cluster reps every 20-30 secs

*Only add load each set.

B. See Fitness

Competitors Class:

A. OT40 sec x 15 reps: Negative Ring Muscle Up

*as slow and controlled through transition as possible

B. tttTD


For time


2x DB Snatch

2x DB Bench Press

2x DB Hang Squat Cleans

*20 min Cap


Log all workout results to Beyond the Whiteboard. Visit 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 to be added to the private group or you can follow on our Beyond the Whiteboard track.

157 views0 comments

Recent Posts

See All


bottom of page