top of page
  • Kat

Tuesday 30.05.23



A. 10 min AMRAP for quality:

5 Banded External Rotation Walkout with 5 sec hold at end range of each rep

20 sec L-Hang

50m Single Arm DB 90/90 Carry per side

B. 3 Rounds for time:

50 Double Unders

100m Farmers Carry (32/24kg)

15 Toes to Bar

600/500m Bike Erg


A. See Fitness

B. 3 Rounds for time: (18 min cap)

100 Double Unders (2 min cap)

25%. 25%. 25% Bar Muscle Ups

- 2 minutes rest -

*Each set must be done unbroken

*9x 25% in total.

*If you don't have Bar Muscle Ups, complete 2-3 Hip to bar straight arm swings for each 25% instead.


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 Competitor programming, contact us at to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.

170 views0 comments

Recent Posts

See All


bottom of page