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  • Kat

Monday 04.07.22


A. Deadlift: 20 minutes to build to a 1RM.

B. 3 x 4 Min AMREPs

20 Standing Band Hip Abduction (each side) (must take at least 90 seconds for both)

15 Barbell Hip Thrust (60/40kg)

Max Calorie Row in the remaining time


A. See Fitness

B. Deadlift: On the 45 seconds for as long as possible: 5 @ 70%


A. 8 Min alt OTM

M1: 5 Ab Wheels

M2: 30 sec Sorensen Hold

B. OT4M x 32 mins (8 rounds)

Each round for time

40/30 Calorie Bike Erg

20 Russian Kettlebell Swings (32/24kg)


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 Competitors programming contact us at to be added to the private group or you can follow 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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