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  • Kat

Wednesday 08.05.24

Updated: May 7


A. Build to a heavy single Deadlift in 20 minutes

Compare to 3/10/23

Jason: 240kg

Siobhan DB: 175kg

B. 4 Rounds for time:

200m Run

15 Russian Kettlebell Swing

10 Goblet Squats

KB: (32/24kg)


A. See Fitness

B. 4 Rounds for time:

200m Run

15 Hang Power Cleans

10 Front Squats

Barbell: (50/35kg)

Sweat: A. 10 min alt OTM:

Odd: 10 2x DB Row

Even: 10 Weighted Hip Extensions (on box partner spotted)

B. In teams of 3-4:

500 Calorie Echo + 500 Calorie Ski

*2 people working at a time. Break it up how you like.

*If only 2 people do:

350 Calorie Ski

350 Calorie Echo

*In order, one person working at a time


(0 - 20 min)

A. Build to a heavy single Deadlift.

Compare to 3/10/23

Jason: 240kg

Siobhan DB: 175kg

(20 - 35 min)

B. Build to a heavy double Bench Press in 15 minutes

(35 - 45 min)

C. Pendlay Row: 5-5-5

*If you got part A done in the class, either start early or rest for part B. Or you could potentially work on something you've missed from this or last week.


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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