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  • Kat

Wednesday 31.05.23



A. Deadlift: 5-5-5 [across] (15 minutes to complete)

*Go a little heavier than last week.

B. 16 min AMRAP:

20 Goblet Squats (24/16kg)

10 Bar Dips

30/24 Calorie Echo Bike

10m Backwards Slider Plank Drag

20 2x KB Deadlift (24/16kg)


A. Deadlift (15 minutes to complete)

5 x 80%

3 x 85%

1+ x 90%

B. 4 Rounds (16 minutes)

1 min AMRAP:

12 DB Front Squats (22.5/15kg) then max Strict Ring Dips in the remaining time

- 1 min rest -

1 min AMRAP:

6 DB Power Cleans (22.5/15kg) then max distance Handstand Walk in the remaining time

- 1 min rest -


10 min Bike Erg warm up:

Start easy and very minute increase the damper by 1 and just make sure your wattage stays the same on increases.

20 min FTP test on the Bike Erg

Score is your watt average:

Compare to 6/9/22

Nate: 295

Britt: 95

Take your average watts and divide by your body weight in kg for your score

6 is world class

5 is exceptional

High 4s is excellent

4 is very good

High 3s good

3 moderate

2 fair

1 base


(0 - 8 min)

A. Below Knee Hang Power Clean (OT2M)

4s x 2r x 70-75%

*Work off Power Clean 1RM

(10 - 15 min)

B. 5 Rounds of 30 work / 30 rest

AMREP Power Clean @ 105/75kg

*If you can't get 2-3 reps in 30 seconds with the load, reduce the load to 80%

(20 - 29 min)

C. Deadlift (OT3M0

5 x 80%

3 x 85%

1+ x 90%

(30 - 45 min)

If you didn't do Monday's Squats - do that now. If not:

3 Rounds for load

5 (e side) Hanging DB Step Ups (height of box to simulate squat depth)

5 Seated DB Press

5 Supported KB Row

Bonus Work if time post class:

3 x 12 GHD Reverse Hypers


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 Competitor's programming, contact us at to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.

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