Wednesday 05.09.2026
Royal Show Arrangements 2026 Fitness:
A. Deadlift: Build to a 5RM.
*Stop before form deterirates. One miss = Deadlifts are done.
B. Christine:
3 Rounds for time:
500m Row
12 Deadlifts @ BW
21 Box Jumps (20"")
*15 min time cap
Compare to 30/10/20
Mitch B: 8.15
Liz B: 9.23
Performance:
See Fitness
Weightlifting:
(0 - 20 min)
Deadlift: Build to a 5RM.
*Stop before form deteriorates. One miss = Deadlifts are done.
(20 - 35 min)
Bench Press: Find a 5RM.
*Check BTWB to find a target. Work up in 3s to warm up and then go for a 10.
(35 - 45 min)
Bench Press
3s x 5r x 80%
*If you did the Deadlift in class, complete instead:
3 Rounds for quality:
10 Glute Ham Raises
10 Reverse Hypers (40% of B Squat)
20-30 sec Copenhagen Plank
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup 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.
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