Wednesday – Purpose / Achievement


– Skill: This week, we’ll test our improvement on K2E / T2B. Take 3-4 sets to warm-up then attempt 1 set of UB Reps.

– Metcon: Today’s Metcon is intended to be aerobic and sustainable efforts. Pick a 500m split that is somewhat challenging but sustainable for each set. The other movements are not too demanding so you should be able to recover for your row intervals.


T2B: 1 x Max UB Reps Followed by 2 more sets of 60s of practice.


For time:

Row 2k

50 DU Attempts

100 Air Squats

Row 1k

50 DU Attempts

100 Hollow Rocks

Row 500m

50 DU Attempts

100/75 Push-ups

Achievement: (100, 75, 50 DUs)

30:00 Cap


2 Sets of:

25 Banded Hip Flexor Pulls

50 Banded Pull-aparts

50 Banded Leg Curls

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