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  • Kat

Sunday 24.04.22

There are various things going on and coming up! Read about them here:



A. 5 rounds for time of:

40 Double Unders

30 Box Jumps (24/20")

20 Kettlebell Swings (24/16kg)

B. OTMx10

10 sec L-Hang


See Fitness.

Posterior, HIIT, Mobilise:


4 Rounds:

A1. 15 Landmine RDL

A2. 10 Landmine Lateral Plate Elevated Reverse Lunge

B. Finisher: 100 Banded Pull throughs


15 Min AMRAP

20 1x KB Deadlift (32/24kg)

30 seconds rest

15/12 Cal Bike Erg

30 seconds rest

10/7 Calorie Ski

30 seconds rest

5 10m Shuttles (Up and Back = 1)

30 seconds rest


Coach led.


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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