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  • Kat

Monday 05.09.22

Updated: Sep 6, 2022



A. Back Rack Reverse Lunge: 6s x 10r (OT2.5M)

B. Sprint or Sustain Progressions - Week 5/7

Sustain (Row based)

4 Rounds:

3 minute Row @ 2k pace

2 minutes rest

*Sprint the final minute of your 4th round.

Sprint: (Echo Bike)

5 Rounds:

25 sec Sprint

3:35 rest


A. If you are doing the 1RM in Saturday's Weightlifting class: Build to 90% of your 1RM Front Squat for a single


If you're not going to be at Saturday's Weightlifting class: 15 minutes to build to a 1RM Front Squat.

B. See Fitness


A. 12 Min alt OTM:

M1: 6 Ab wheels

M2: 12 GHD Bent Knee Hip Extensions

M3: 30 second Moderate Bike Erg

B. Complete at a nonstop/continuous effort:

10 min Run - EN2

5 min A/B or Echo Bike - EN3

5 min Row - Threshold

10 min Run - EN1

*Total Working Time - 30 min

Heart Rate Zone & RPE Chart:

EN1 - 65-75% HR / 65-75% effort / Easy/Nose Breathing Pace

EN2 - 75-85% HR / 75-85% effort / Deep & Steady Breathing

EN 3 - 85-90% HR / 85-90% effort / Short Sentences, "Fun Hard"

Threshold - 90-95% HR / 90% effort / No Talking, "Hard"


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 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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