Wednesday 01.04.2026
- Kat
- Mar 29
- 2 min read
Fitness:
A. 5 sets, OT3M
5 DB Bulgarian Split Squats
- 30 sec rest -
5 Bench Press
*Build so the last 3 sets are challenging.
B. alt OTM x 16 minutes:
M1: 10 Front Squats
M2: 10 Lateral Burpees
*Score is average load across the 8 front squat sets. Front squats must be unbroken, if the set is broken or you don't complete the 10 burpees your score is 0 for that round.
Open/Quarter Final:
A. See Fitness
B. alt OTM x 16 minutes:
M1: 10 Thrusters
M2: 10 Lateral Burpees
*Score is average load across the 8 thruster sets. Thrusters must be unbroken, if the set is broken or you don't complete the 10 burpees your score is 0 for that round.
Weightlifting:
"Spend 13 minutes on each movement, with a 2 min transition in between. Build to a heavy on each movement but leave a little in the tank
A. 10m Yoke Carry
*125% of 1RM Back Squat
B. 2 min Barbell Overhead Hold. Gradually warm up with some 20 sec holds. If your wrists is a limiter wearing wrist wraps in fine,
*Target 90% of your 1RM Press
C. 5RM Barbell Row
*Target 35% of Deadlift 1RM
*If you can't hit those targets while leaving a little in the tank, you have a weakness in that position.
Sweat:
7 Rounds: Starting every 6 minutes
0 min:
24/16 Calorie Bike Erg
12 1x DB Box Step Ups (24/20"")
3 min:
24/16 Cal Ski
16 Russian Kettlebell Swings (32/24kg)
*Complete the first round and then decide if you want add Calories on. Your score is the total Calories completed as long as the Step Overs and Swings are finished too.
*2.30 cap on each
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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