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  • Kat

Monday 18.12.23

A. 5 sets for load in 20 minutes

5 Hanging DB Step Ups (per side)

10 DB Bent Over Row (per side)

B. 12 min AMRAP:

6 Pull Ups

12 DB Hang Clean & Jerk

6 Pull Ups

18 DB Goblet Squats

DB: (22.5/15kg)

Performance (Open and Quarterfinal focus):

A. Back Squat: 20 minutes to build to a 1RM

B. 12 min AMRAP:

3 Bar Muscle Ups

6 2x DB Hang Clean & Jerks (22.5/15kg)

3 Bar Muscle Ups

9 2x DB Front Squats

- 1 min rest -

DB: (22.5/15kg)


In Pairs: 45 mins for max reps

200/150 Calorie Row

15 10m Plate Pushes (20/15kg)

200/150 Calorie Ski

15 10m Plate Pushes (20/15kg)

200/150 Calorie Echo

15 10m Plate Pushes (20/15kg)

Max Calorie Bike Erg in the remaining time

*1x 10m length = 1 rep

(175 Cal Mixed)


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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