Wednesday 15.04.2026
- Kat
- Apr 12
- 1 min read
Fitness:
A. 15 min AMRAP:
15/12 Calorie Bike Erg
15 Wall Balls (9/6kg)
*Wall Balls must be completed unbroken
*Top Scores - 6 Rounds+
Minimum Goal - 3 Rounds
- 3 min rest -
B. Every 90 seconds for 13:30 (3 rounds):
Minutes 0:00 – 1:30: 6-8 Elevated 2X DB Split Squats (21X1 tempo)
Minutes 1:30 – 3:00: 18 Hollow Rocks
Minutes 3:00 – 4:30: 6-8 Windscreen Wipers
Performance:
A. 15 min AMRAP:
15/12 Calorie Echo Bike
15 Wall Balls (20/14lbs)
*Wall Balls must be completed unbroken
B. See Fitness
Weightlifting:
*Please read Monday's info.
(0 - 15 min)
Build to a HS Clean
(15 - 30 min)
Build to a HS Deadlift
(30 - 45 min)
Build to a HS Split Jerk
Sweat:
A. %$#ier Sandwich
For Time:
Row 100/80 calories
Run 1000 meters
SkiErg 100/80 calories
Run 1000 meters
BikeErg 100/80 calories
Time Cap: 30 minutes
Post: 3 Rounds for quality:
12-15 S leg Heel Raises
12-15 Weighted GHD Hip Extensions
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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