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  • Kat

Monday 01.05.23

Updated: May 2, 2023

Hoodie Order Fitness:

A. 15 minutes to find a 5RM Tempo Front Squat @ 32X1

*Aim to go heavier than the 3/4/22

B. 15 min AMRAP:

200m Run

20m Slider Leg Drag (2 x 10m)

10 Push Ups

20/15 Calorie Bike Erg

10 Bent Knee Ring Rows

5 Bar Dips


A. See Fitness

B. 15 min AMRAP:

200m Run

20m Handstand Walk (2 x 10m)

20 Push Ups

20/15 Calorie Echo Bike

10 Bar Dips

10 Push Ups


"Broken 300"

Row for time:

100/80 Cals for Time

rest 2min

80/65 Cals for Time

rest 1:45

60/48 Cals for Time

rest 1:30

40/32 Cals for Time

rest 1:15

20/16 Cals for Time

*Score is total time. Sets all the work and rest up on variable intervals on a PM5.


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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