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  • Writer's pictureJason

Thursday 05.11.20


1. Split Squat 5s x 5r

after each set complete the 8x side plank banded rows.

2. Round 1 (0 min): Max Echo Bike Calories in 1 minute

Round 2: (6 min): Your score from round 1, becomes your time in seconds to score max calories.

Round 3: (12 min) Your cal score from round 2 becomes your time to score max calories.

Score is your round 3 calories.


See Fitness Gymnastics: Ring Muscle Ups (Check out our Gymnastics schedule here:


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. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.

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