Wednesday 28.10.2026
Fitness:
A. POLP Back Squat:
*First week 3s x 10r x 65%, add 5% for every successful week. If you fail the 10s twice chat to a coach.
B. 3 Rounds for time:
10/8 Chest to Bar Pull Ups
150m Run
15 alt Box Weighted Step Ups (22.5/15kg, 24/20")
150m Run
- 1 min rest -
*15 min cap
Performance:
A. See Fitness
B. 3 Rounds for time:
10/8 Bar Muscle Ups
150m Run
15 alt Box Weighted Step Ups (22.5/15kg, 24/20")
150m Run
- 1 min rest -
*Ensure the Muscle Ups number choice is something you can do in 2 sets.
*15 min cap
Weightlifting:
A. Power Snatch:
2 x 78%, 80%, 82%, 84%, 85%
(18 - 25 min)
B. Snatch Pull:
3 x 85%, 100%, 105%
(25 - 45 min)
C. POLP Back Squat:
*If you did the Back Squats in class:
Front Foot Elevated (2") Back Rack Bulgarian Split Squats:
3s x 10r (-2 each set)
*Focus on stability and range. Back knee just off the ground.
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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