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  • Kat

Monday 11.09.23

Updated: Sep 12, 2023

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


A. 4 sets for load:

24 2x DB Hanging Walking Lunges

Compare to 16/9/22

Quentin: 15 x 4 sets

Sarah D: 10 x 4 sets

B. In Pairs: 20 Min AMRAP

30 Hanging DB Step Ups 22.5/15kg 24/20"

30 DB Push Press 22.5/15kg

2 Second Goal Runs (600m) (together)

Second Goal Prowler Push (300m) (together)


A. 4 sets for load

8 2x DB Overhead Walking Lunge

8 2x DB Front Rack Walking Lunge

8 2x DB Hanging Walking Lunge

*Complete all 3 movements and in a continual motion. The same DB is used for all 24 steps.

Compare to 16/9/22

Christian L: 2160kg

Jen H: 1320kg

B. See Fitness


For the few weeks we are out there is no Sweat class. However, you are more than welcome to do one of our weekly endurance workouts yourself.


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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