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  • Kat

Wednesday 08.06.22



A. Cycle Week 9: Deadlift - 7s x 3r x 73% (of 3RM) (OT2M)

B. 3 Rounds for reps

Minute 1: Echo Bike Calories

Minute 2: Row Calories

Minute 3: Ski Calories

Minute 4: 6 Plate Pushes (5m, 20kg)

Minute 5: Rest

*Your score is the lowest Calorie number for the Bike, Row or Ski. If you don't complete all Plate Pushes, your score is zero.


See Fitness.


16 Min Max Calorie Row

*OT2M: 10 Russian Kettlebell Swings (24/16kg)

4 minutes rest

16 Min Max Calorie Bike Erg

*OT2M: 10 KB Gorilla Row (20/12kg)

4 minutes rest

4 Min AMRAP:

12 Cal Bike Erg

6 Cal Row

Score is total Calories over the 3 sections.


(0 - 16 min)

A. Pause Hang Power Clean (catch) + Hang Clean + Clean (OT2M)

4 x (1+1+1) x 50%, 4 x (1+1+1) x 60%

(20 - 35 min)

B. Cycle Week 9: Deadlift - 7s x 3r x 73% (of 3RM) (OT2M)

*If you did this in class do 7s of 10m Farmer's carry walks (moderate load)

(36 - 44 min)

C . Pressing Snatch Balance (OT2M)

5s x 2r. Start at barbell and build if possible.


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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