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  • Kat

Wednesday 27.10.21


1. 4 sets of each:

Alt every 2 minutes

A. 10 Kettlebell Slant Board Hack Squats

B. 10 Dumbbell Gorilla Rows (5 per side)

2. 30/20 Echo Bike Calories

30 Sit Ups

2 minutes rest

30 Sit Ups

30/20 Echo Bike Calories

*12 min cap


1. Pause (1 sec) Back Squat. 15 minutes to build to a 3RM. Then at the 47 do 3 reps and 49 min mark do max reps at 90% of todays max.

2. For time:

30/20 Echo Bike Calories

25 Toes to Bar

2 minutes rest

25 Toes to Bar

30/20 Echo Bike Calories


OT4M x 32 mins (8 rounds)

40/30kg Calorie Row

20 Russian Kettlebell Swings (24/16kg)


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 Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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