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  • Kat

Thursday 14.12.23

Updated: Dec 14, 2023

Positional work:

3 rounds for quality:

30 sec Bar Hang (change grips each set)

30 sec Reverse Plank (change hand position each set)

30 sec Squat hold (change stance each set)

A. 15 minutes of skill development work.

*We will start the new cycle in the new year, so for the remaining week we will keep it as open time.

B. In Pairs: 20 min AMRAP:

500/425m Row

1st round: P1 Row while P2 is in DB Farmers position

2nd round: P2 Row while P1 is in DB Farmers position

3rd round: P1 Row while P2 is in DB Front Rack position

4th round: P2 Row while P1 is in Front Rack position

5th and 6th round: Non rowing partner rests.

*Then go back to round 1. Count every 500/425m as 1 round.

**If the DBs aren't in position the Rower must stop.

DB: (22.5/15kg)

Skill and Strength:

See conditioning.


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.

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