March 8, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Followed by…

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Assault Bike x 60 seconds (70-75% perceived effort)

Followed by…

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Followed by…

Power Breathing Practice

Then…

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to December 7, 2020.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row/Jog in Place
30 Second Side Plank Each Side
60 Seconds of Alternating Cossack Squats
30 Seconds of Divebomber Push-Ups
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Half Burpees
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1 – 200 Meter Run
Station 2 – 15-20 Dumbbell or Kettlebell Push Press
Station 3 – 60 Seconds of Devil’s Press for Max Reps
Station 4 – Rest

NO EQUIPMENT OPTIONS:
Dumbbell or Kettlebell Push Press – Substitute 10-15 Pike Position Push-Ups
Devil’s Press – Substitute Burpee Tuck Jumps

When the running clock reaches 35:00, perform the following…

Three sets of:
10-15 Dumbbell Floor Press
15-20 Bent Over Reverse Flyes
45-60 Second Hollow Hold
Rest as needed between sets

NO EQUIPMENT SUGGESTIONS:
Dumbbell Floor Press – Substitute Tempo Push-Ups @ 1111
Bent Over Reverse Flyes – Substitute Bodyweight Bent Over Reverse Flys with Thumbs Up

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!