Thursday – Purpose / Achievement


– Accessory Work: You will choose two movements that focus on bringing up a body-part that needs work. For most, glutes, lower and upper-back need work. Feel free to ask for guidance here.

– Metcon: One athlete will ride the bike (or row) for 90s while your partner performs an AMRAP of mountain climbers and ball slams. Once 90s is up you guys will switch. The intent today is staying consistent on work-output on bike.

Mobility / Prep:

Rowling with a partner x 10:00

*Resting athlete completes:

10 Banded Pull-aparts

20s Elbow Plank


Worlds Greatest Stretch x 20s each pose


“Accessory EMOM”

EMOM for 8 min:

ODD Minutes: *Athlete Choice

EVEN Minutes: *Athlete Choice

*Choose one accessory movement for a body-part that needs work. This can relate to body-composition or be skill related.


AMRAP in 20 min w. a partner:

90s Max Calories Row


30 Mountain Climbers (R+L=1)

20 KBS (53, 35)

*One athlete rows while their partner completes AMRAP work then both athletes will rotate.

*Score = total calories on row for the entire workout.


AMRAP in 6 min:

X-Band Walks x 10 steps each direction

Banded Double Leg Curls x 25 reps

Mason Twists x 30 Reps

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