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  • Kat

Tuesday 10.05.22

Updated: May 9, 2022

A. Strict Pull Ups (week 5 progression)

A1. 25 reps for time in sets of 2-3 at 40% of your 1RM weighted pull up.

-directly into-

A2. Strict Pull Ups: For time:

Complete 200% of your max unbroken reps for time.

*Every time you come off the bar, complete 20 bent over rows (20/15kg)

*12 min cap

*if you don't have 5+ Unbroken Strict Pull Ups

OTMx4: Tough Chin Over Bar Hold

OTMx4: 2 sec hold over Bar + a slow lower

OTMx4: 5 Banded Pull Ups

B. 15 Min AMRAP:

400m Run

30 sec Hanging Tuck Hold

20/15 Calorie Row

10 C2 leg Curls


A. See Fitness

B. 15 Min AMRAP:

15 Toes to Bar Unbroken

30/24 Calorie Row

15 Toes to Bar Unbroken

400m Run


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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