top of page

Thursday 04.04.24


A. Week 10 - Ring Series 4/4: Kipping Ring Muscle Up

B. 15 Min AMRAP

20/15 Calorie Ski

10 Strict Ring Pull Ups

20/15 Calorie Row

10 Ring Dips

20m Burpee Broad Jump

Skill and Strength:

A. See Conditioning

B. 15 Min AMRAP:

'x' Muscle Ups (or 3)

5 Shoot throughs

10 Strict Toes to Bar

15/12 Echo Bike Calories

*Score is total Muscle Ups


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

151 views0 comments

Recent Posts

See All


bottom of page