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  • Writer's pictureJason

Saturday 19.11.22

Updated: Nov 15, 2022



Machine Team

1-2 Team Members: 1 Echo

3-4 Team Members: 1 Echo + 1 Rower

5-6 Team Members: 1 Echo + 1 Row + 1 Ski

7-8 Team Members: 1 Echo + 1 Row + 1 Ski + 1 Bike Erg

9+: 2 Echo + 1 Row + 1 Ski + 1 Bike Erg

Push & Pull Sled Team:

1-3 Team members: 1x 80kg Sled

3-6 Team members: 1x 80kg Sled + 1x 100kg Sled

7+ member Members: 1x 80kg Sled + 1x 100kg Sled + 1x 125kg Sled

For the first round, 15 minutes will be put on the clock. At the end of the 15 minutes, each team will record their total Sled Push & Pulls / Calories on each machine. There will be a 5-minute rest. Then the teams will switch. The first team to chase down the other team's reps will win.

Performance: See Fitness Comp Class: A. Bulgarian Split Squat: 3s x 8r

B. 3 Rounds for quality OTM:

M1: 5 Archer Push Ups

M2: Quality set of Wall Facing HSPU

M3: Quality set of Bar Muscle Ups M4: Rest

C. tttTD163

12 Min AMRAP:

Row 16/12 Calorie Row

8 Burpees over the Erg (facing away from the screen)


Int: 6+ / RX: 8+ / Elite 10+


Cals must be completed before the Row ends

Both feet must be in the air at some point for the burpees.


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. 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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