Workout of the Day
A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters
Workout of the Day
A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters
A. Bryan – 40#.
B. Bryan (60# dumbbell vs. kettlebell) – 14:17. Christy (20#) – 19:14.
35,52.5,62.5,70,80,85
16:23
A. 60# x 3, 70# x 2, 80# x 1, 90# 1, 100# x 1
B. Rx: 11:49
A) woooop! PB! Never done weighted pull ups before, always done weighted negatives. 5kg x 3 / 6.25kg x 2 / (although had to get off bar between each one). Then 7kg / 7.75kg almost (eye line to bar!) so dropped to 7.25kg but couldn’t get higher than eye level over bar. Did last single at 6.25kg….just! Think I went off a bit too heavy!
B) 15:00 pull ups slowed me down. Did them in sets of 5 bar very last one which I had to do 4 then 1. Did kb swings in sets of 30.
A. 70, 90, 100, 110, 120, 130lbs
B. 14min. Went at a moderate speed. Did a 4 mile paddle before the workout
Curious, how long does a 4-mile paddle take? Sounds great!
Did more of an upwind paddle so it took around 50 min for the 4 miles. You can probably cover almost 8 miles in the same amount of time going downwind
A: PU 50 / 65 / 75-85-95-100
B: 13:23 w/ hybrid swings. Never felt gassed, should have pushed harder. Grip stayed decent, which is odd. If i remember right, Helen usually gets the forearms burning. Went 10/5/5 on PUs, probably helped with grip.
Push the limit on workouts like this… First round should feel “comfortable”… Just feeling the rhythm of the workout and staying consistent in your movement… Round two should be a little ramped up from round one and round 3 should be an all out effort. Don’t hold back 🙂 Great work today Andy! Grip must be getting stronger 🙂
A) Weighted strict pull-up 1RM: up to 100#
B) 3 RFT: 30 KBS 24kg/20 pull-ups/400m run
American swings.
13:27, 400s felt super slow.
Nice work Richard! Consistent work throughout those sets in the workout.
Hi Richard! How’s baby?
He’s good! A little monster! Lol
Pre wod cond- 12× 500m row / 1:00 rest between
All 1:38-1:39
A) 3×35#
2×53#
1×63#
1×75#
1×82.5#
1×90# -pr
B) 13:53. Subbed 25 cal assault bike. KBS unbroken, pullups… not so much.
Grip burner! 🙂 Great work Ryan! Great PR on that Pull up!!
Only time for part B. 11:31 RX
Fastest time I’ve seen…as usual. 😉
A. Done
B. 13:55 Rx
Awesome job, Kyle!
12:25, 16 kg bell (all I have at home) single arm, 15 ea. Rest rxd. Just started following you guys.
Wow, super fast, Tom! Welcome to the group – keep posting!
A: #10×3, #15×2, #20×1, #25×1, #30x kinda 1!
B: 13:34, rx. Broke pull-ups into 12/8 each round. Body is smoked from long wod yesterday.
Great strategy and execution!
A: started at 10 and worked up to 40 chin barely got over bar (ok, so maybe it just barely touched on that last one!)
B:rx 15:46
Keep it up! Have you been able to work in some supplemental work?
Unfortunately, not too much time for supplemental. My life went from crazy to insane this past week, and will be for the next month! Im going from area manager for one rehab company to regional manager for another rehab company, and the crossover is daunting. But im able to get the daily wods in somehow, do I’m happy with that!
A. 53/70/88/95/100/105
B. 13:51 rx kb swings ub, 2nd round of pull ups a little slow, runs were pretty slow
Super fast overall!
A. 10/15/20/25/30/30kg
B) 17:02
First round: Unbroken KBs(16kg) and 10/10 PU
Second round: Same as first
Third: Unbroken KBs(16kg) and 6/8/6 PU
Don’t have heavier KBs than 16kg.. Therefore I ran 600m, just to increase the intensity a little.
This is my second week following this program and I like my progress so far with Invictus, and I will definitely continue!
Can’t wait to hear about all the gainz!
Awesome to hear Fredrik!! Please let us know if you ever have any questions! We are here to help! 🙂 Welcome!
A. 15/25/35/40/45/47.5
B. 13.23 (Airdyne instead of running because I had a tough track workout last night – I think the airdyne really fatigued the arms…but was a good workout)
I LOVED the comments from Bryce – can’t tell you how awesome it was to have someone “coach” the workout right before I did it, especially since I do these in my garage. Thanks Bryce!
Great job, Maria!
A) 20/23/25/28/28/28 For sets 4-6, I was barely making it at 28# so I decided to do a negative instead of increasing weight.
B) 18:53 RX
First round: 20/10 on the KBS and 5/5/5/5 for PU
Second round: 20/10 and 4/4/4/4/4
Third round: 15/10/5 and 4/4/4/4/4
Nice work, Frank!
A. 20/ 24/ 28/ 32/ 36 KG.
Still a strong pull out of the bottom on the 1RM, but trouble getting my chin over the bar, barely made it. So that’s the part of my pull-up that could use some more attention
B. 14:30 as Rx
First round: Unbroken KBswings, PU: 8-7-5
Second round: KBswings 15-15 PU: 5-5-5-5
Third round: Same as previous
I’m overall happy with my pull-up progression. The butterfly technique becomes more effecient and easier to maintain while fatigued.
This was a good fore arm blaster though, ouch.
A. More static chin-over-bar holds in your future!
B. Great job!
Staying off the knee and subbing in assault bike, recommendations for number of calories?
I always suggest 25/20 calories on the assault bike in lieu of a 400m run.
A. Had to skip due to time limitations
B. 14:20 Rx’d
KBS – unbroken
PUs – 20, 12-8, 12-8
Glad to see you got something in today!