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  • Kat

Thursday 25.01.24

Updated: Jan 25


Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over

20 Min AMRAP:

10 Kipping Pull Ups (or Swing & Pops)

20/15 Calorie Row

20 Stick Sit Ups

20/15 Calorie Echo Bike

10m Dog Sled Rope Pull & Push (100/75kg)

Skill and Strength:

A. See Conditioning

B. 20 Min AMRAP:

3 Bar Pull Overs

5 Bar Muscle Ups or Kipping Pull Ups *Done in singles. Aim to do them as high as possible.

15 sec Freestanding Handstand Hold *Use a wall if you can't do freestanding and touch off.

Max Unbroken Med Ball Weighted Chin Ups (20/14lbs)

30 Hollow Rocks"


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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