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  • Writer's pictureJason

Monday 12.04.21


This week we are finding a 3RM for your Front Squat, Deadlift & Bench Press or Press. Next week we will be beginning a 12 week cycle. The day the tests are this week will the days these movements will be completed.

The cycle will contain three, 4-week blocks. Each block will be formatted

Week 1: Easy week, Low intensity, high volume

Week 2: Moderate week, higher intensity, less volume

Week 3: Hard week, higher intensity, lower volume

Week 4: Set new Rep Max.


10 Rounds:

30 second hang

15 seconds rest

1. Find a 3RM Front Squat

Compare to 10/2/18

Jason W: 140kg

Kat B: 90kg

2. 15 Min AMRAP:

20 Wall Balls (9/6kg)

20 Calorie Row

Performance: 1.See Fitness

2. For time

120 Wall Balls (20/14lbs)

120 Calorie Row

(15 min cap)

Sweat: Bike Erg

2 x 1000/900m (damper @ 2)

2 x 1000/900m (damper @ 4)

2 x 1000/900m (damper @ 6)

2 x 1000/900m (damper @ 8)

2 x 1000/900m (damper @ 10)


10k (Start damper at 10 and reduce by 1 every 1000m)

*90 seconds between each interval, including the final 1000/900m before starting the 10k.

Compare to 17/2/21


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.

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