Wednesday 23.09.2026
Royal Show Arrangements 2026 Fitness:
Week 2/4 of our 5k Run progressions:
*Can be modified if unable to run.
A. Threshold: 2 x 9 min, 90 sec easy jog between.
'Comfortably hard' — could get out a short sentence, not a conversation. Rep 2 should feel the same as rep 1, not harder. 7/10 RPE
- 2 min rest -
6 x 400m Run (OT3M)
*Rest between
*Run as fast as you're able, but something you can sustain across the 5 sets.
*If you're looking to add in one more session a week to try and drive your result a little more, add a 30 min Zone 2 run in (a pace you could talk at)
Performance:
See Fitness
Weightlifting:
(0 - 20 mins)
A. Block Snatch + Overhead Squat
Build to a heavy 2 x (1 + 1)
Then complete 2 sets of 2 x (1 +1) at 80% of that.
(20 - 28 min)
Block Clean Pull: 4s x 2r x 110% (of Clean 1RM)
(28 - 45 mins)
C. Back Squat: POLP Program:
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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