Wednesday 29.09.21


1. 4 Sets OT2M

15 Single Arm DB Supported Row

*Try and use the same weight you used for the sets of 12's last week.

2. 4 Rounds for time:

New round every 6 minutes

0 min: 300m Run

3 min: 300/250m Row

Performance: See Fitness

Strength: 1. 5 Rounds: alt E 2 minutes

A. 12 Kettlebell Front Rack alt Deficit Reverse Lunge (25kg plate)

B. 8 Dumbbell Bench Press

C. 4 Weighted Pull Ups

*Aim to add a little load to last week.

2. 3 Giant Sets:

5 Double KB Snatch

10 Double KB Front Squats

15 Double KB Deadlifts

*Rest approximately 3 minutes between sets. The exercises should be unbroken.

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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