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  • Kat

Monday 10.06.24


A. Back Rack alt Reverse Lunges:

10 minutes to complete: 8-6-4-8

*Keep all sets challening but not max.

B. 16 min alt OTM:

M1: 15/12 Calorie Row

M2: 10 Front Squats (50/35kg)

M3: Max Calorie Ski

M4: Rest


See FitnessA. See Fitness

B. 16 min alt OTM:

M1: 15/12 Calorie Row

M2: 5 Hang Power Snatch

M3: 5 Thrusters

M4: Rest

*Barbell movements must be unbroken.


12 min alt OTM:

M1: 20/16 Cal Row

M2: 17/14 Cal Ski

M3:14/12 Cal Echo Bike

M4: Rest

- 4 min rest -

3 Rounds alt OT2M (24 mins)

M1: 40/32 Cal Row

M2: 34/28 Calorie Ski

M3: 28/24 Calorie Echo Bike

M4: Rest

*If you miss a rep, from then on take 1 rep off each movement for the entire workout. If you miss again, repeat.


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.

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