Wednesday 22.04.2026
- Kat
- Apr 19
- 1 min read
Fitness:
A. Deadlift: (in 15 minutes) 3-3-3-3-3-3-3
*Stop and reset
*If you are aware of %s, aim to hit 82.5% for the final 3.
B. 3 Rounds for time:
40 Wall Balls (9/6kg)
30/24 Calorie Row
100m Farmers Carry (32/24kg)
*20 min time cap
Performance:
A. See Fitness
B. 3 Rounds for time:
40 Wall Balls (30/20lbs)
30/24 Calorie Row
100m Farmers Carry (32/24kg)
*20 min time cap
Weightlifting:
(0 - 15 min)
Back Squat:
5s x 3r x 70%
(15 - 30 min)
Deadlift: Build to 3 reps at 82.5% over 5-7 sets
*If you did the Deadlifts in class:
Barbell Roll Outs: 30 reps for quality
(30 - 45 min)
Push Press: In 15 minutes
5 x 5 x 65%
then,
16+ @ 50% (touch and go)
*Immediately after each set, do 3 depth jumps off a 20" box.
Sweat:
Emergency 999:
In Pairs:
333 Cal Row
333 Cal Ski
333 Cal Bike Erg
*Break it up as desired.
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.
Comments