Wednesday 30.09.2026
Royal Show Arrangements 2026 Fitness:
A. Accumulate 5 challeniging sets of an arms only Rope Sled Pull.
*Complete 3 DB Windmills (e side) after each set
B. 5 Rounds for total reps
40 seconds work / 20 seconds rest
M1. Strict Box Dips
M2. Burpees
M3. Strict Pull Ups
M4. Hang DB Clean & Jerk (22.5/15kg)
M5. Rest
Performance:
A. See Fitness
B. 5 Rounds for total reps
40 seconds work / 20 seconds rest
M1. Strict Box Dips
M2. Burpees
M3. Strict Pull Ups
M4. Hang DB Clean & Jerk (32.5/22.5kg)
M5. Rest
Weightlifting:
(0 - 20 mins)
A. Block Snatch + Overhead Squat
Build to a heavy (2 + 1)
Then complete 2 sets of (2 +1) at 80% of that.
*Aim to get heavier than last week.
(20 - 28 min)
Block Clean Pull: 3s x 1r x 115% (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.
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