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  • Kat

Monday 30.01.23


A. 4 Rounds:

3 min work / 2 min rest:

6 Strict Pull Ups

9 DB Push Ups

12 Kettlebell Swings (32/24kg)

Max Calorie Row in the remaining time


A. 4 Rounds:

3 min work / 2 min rest:

5 Devil Press (22.5/15kg)

18/14 Calorie Row

Max Muscle Ups in the remaining time



2000m Run

2000m Ski

2000m Row

4000m Bike Erg

*Can be done in any order, but one movement must be completed until you go to the next.


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 Competitor programming, contact us at to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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