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  • Kat

Monday 11.12.23

Updated: Dec 14, 2023

A. Back Squat: In 12 minutes work up to a heavy but technical 5, then do 2 sets of 5 at 80% of that.

B. 12 min alt OTM: (3 Rounds)

30 work / 30 rest

M1: Pull Ups

M2: Front Squat (42.5/30kg)

M3: Calorie Echo Bike

M4: Rest

Performance (Open and Quarterfinal focus):

A. Back Squat: In 16 minutes Work up to 95%,

then 3 x 3 x 50-60% (focus on speed and depth)

B. 12 min alt OTM: (3 Rounds)

30 work / 30 rest

M1: Chest to Bar Pull Ups

M2: Overhead Squat (42.5/30kg)

M3: Calorie Echo Bike

M4: Rest


40 min AMREP:

3000/2550m Bike Erg

2000/1700m Ski

2000/1700m Bike Erg

1000/850m Ski

1000/850m Bike Erg

500/425m Ski

500/425m Bike Erg

in the remaining time:

Max Echo Bike Calories


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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