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  • Writer's pictureJason

Monday 16.08.21


*If you have had enough of the barbell cycle there will be alternate options for the remaining few weeks:

1. Alt On the 2 min for 20 minutes:

A. 10 Back Rack Reverse Lunges

B. 10 Landmine Reverse Fly

2. On the 4:00 x 4 Rounds:

15/12 Calorie Bike Erg

12 Pull-ups

9 Thrusters (35/25kg)

Performance: 1. Front Squat W16/18

15 minutes to build to a 3RM. Then at the 17 and 20 minute mark hit 2s x 3r x 80% of todays max. Aim to go heavier than from the 19/7/21.

2. On the 4:00 x 4 Rounds:

15/12 Calorie Echo Bike

12 Chest to Bar Pull-ups

9 Thrusters (52.5/37.5kg)

Sweat: 20 Min AMRAP:

30/23 Calorie Row

20 Revese Lunges

10 C2 Leg Curl

5 minutes rest

20 Min AMRAP

30/23 Bike Erg

20 Midas Touch

10m Dog Sled Push 120/90kg


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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