Wednesday 11.03.2026
- Kat
- 2 days ago
- 2 min read
Updated: 16 hours ago
Fitness:
4 Rounds: 3 mins work, 2 minutes rest
15 Deadlifts (60/40kg)
15 Lateral Burpees
Max Calorie Row in the remaining time
*Score is total Calories
Post: 2 rounds (10 minutes)
1 min Half Kneeling Diagonal stretch (e side)
1 min bretzel (e side)
1 min Saddle Hold
Open/Quarter Final:
4 Rounds: 3 mins work, 2 minutes rest
5 Power Snatch (60/40kg)
15 Lateral Burpees
Max Calorie Row in the remaining time
*Score is total Calories
Post: See Fitness
Weightlifting:
(0 - 15 min)
A. Build to a tough complex in 15 minutes:
Power Clean + Squat Clean + Front Squat + Push Jerk + Split Jerk
(15 - 25 min)
B. Build to an 87-82% Power Snatch
(25 - 35 min)
C. Build to an 87-82% Overhead Squat
*use a rack if you like
(35 - 45 min)
2 Rounds for quality:
6 Slantboard ATG Split Squats
8 DB External Rotations
16 Dead bugs (3 sec lower e time) Sweat: A. 3 rounds alt OTM:
M1: 10-12 S leg Hip thrusts
M2: 12/9 Cal Bike Erg
M3: 10-12 DB Skullcrushers
M4: 12/9 Cal Bike Erg
M5: 10-12 Incline DB Bicep Curls
M6: 12/9 Cal Bike Erg
Resistance exercises taken to near failure
B. Death by Echo Calories (with rest)
1 min work / 1 min rest
*Start at 12/9 Calories.
Rest 1 min between each effort. Increase by 1 after a successful attempt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.
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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