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  • Kat

Wednesday 21.06.23



A. Deadlift: Build to a challenging load in 16 minutes and then complete 3-3-3 across. Aim to go a little heavier than last week.

B. OTM x 16

M1: 8 Front Squats + Max Russian KB Swings

M2: 12/9 Cal Bike Erg

M3: 4 Strict Pull Ups + Max F.Rack alt Lunges

M4: 12/9 Cal Bike Erg

Barbell: (40/30kg)

KB: (32/24kg)

*If you don't complete all the Cals, then rest for the next minute. Pacing here is crucial. Start conservatively.


A. Deadlift: 16 minutes to complete

3 x 65%

3 x 75%

3+ x 85%

3 x 75%

3 x 65%

B. OTM x 8:

M1: 4 Front Squats (80/60kg) + Max Muscle Ups

M2: 6/4 Cal Echo Bike

M3: 2 Squat Cleans (80/60kg) + Max Strict HSPU

M4: 6/4 Cal Echo Bike

- directly into -

OTM x 8:

M1: 8 F. Rack Lunges (60/35kg) + Max Strict C2B Pull Ups

M2: 6/4 Cal Echo Bike

M3: 4 Power Cleans (60/35kg) + Max Push Ups

M4: 6/4 Cal Echo Bike

*Bars will be changed after the first 8 minutes. Have the second plates you want on the inside.


In Pairs: One person working at a time


Calorie Bike Erg



*If you're doing tomorrow's WOD consider Rowing instead of Run to save your calves.


(0 - 15 min)

A. Power Snatch: 15 minutes to build to a heavy but technical 3RM.

(15 - 30 min)

B. Deadlift: 15 minutes to complete

3 x 65%

3 x 75%

3+ x 85%

3 x 75%

3 x 65%

*If you did this 4 weeks ago, add between 2.5 & 5kg on all of your sets

If you did this in class:

5 x 5 Hanging DB Step Ups

*Don't alt legs

(30 - 45 min)

C. Accessories:

4 sets:

5 Banded Nordic Curls

5 Empty Barbell Slantboard Jefferson Curls


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 Competitor's programming, contact us at to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.

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