A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders

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Bryan
Bryan
June 26, 2017 2:16 am

A. Bryan – 250# x 5; 16, 16, 13, 11.
B. Bryan – 5 rounds + 5 kbs. Christy – 6 rounds + 7 kbs.

Kaine Tessier
Kaine Tessier
April 16, 2017 6:45 pm

A. 100/5, 105/5, 108/5, 110/5 – 5,5,5,5 KHSPU 3sec negative
B. 5 rounds

Gregory Pekk (PL)
Gregory Pekk (PL)
April 14, 2017 2:51 am

A.
Tempo
110×5/ 13 strict (with ab mat)
110×5/ 12
110×5/ 13 (half ab mat)
115kgx5/ 7 (no ab mat)
Been struggle with SHSPU ever since. My weakness but one of my favourite skills at the same time (love handstand walk – 10m unbroken) – I’m 189cm tall, and that damn arms reach 😀

B.
Subbed for 3 rounds with no time limit:
25 GHD sit ups
25 GHD back ext
10m hs walk

Gregory Pekk (PL)
Gregory Pekk (PL)
April 13, 2017 12:25 am

Hello everyone!
I’ve been trying to figure this out on my own but with no results..what does this whole thing with “20×1”, “10X0” mean ? I am new to Invictus programming so please understand ;D

Christopher Crook
Christopher Crook
April 12, 2017 8:58 am

A:
315×4, 315×4, 315×3 (bad form on the last and had to drop it), 315×4;
HSPU: 15, 12, 12, 10 (went slow and steady; focused on staying in position for full minute)
B:
6, plus 15 Kbs (Subbed singles; my DUs aren’t consistent)

Kariny Castelo C. Mota
Kariny Castelo C. Mota
April 11, 2017 5:04 pm

A. DL: 160, HSPU: 22,25,25,22
B. 7

Phillip
Phillip
April 11, 2017 3:42 pm

A.
275×5, 305×4, 305×5, 305×4.
Grip failure, legs still felt strong;
SHSPU haven’t tried kipping
23,18,15,12
B. 60 Singles, need to spend time on DU’s
7+10
C.
Core work

Dustin Coughenour
Dustin Coughenour
April 11, 2017 2:01 pm

A. 365×6
B. 7+8 rx too many dub trips

Phillip
Phillip
April 11, 2017 3:43 pm

Good grief that DL

Dustin Coughenour
Dustin Coughenour
April 11, 2017 4:16 pm
Reply to  Phillip

Thanks pretty dang good yourself!

Alex
Alex
April 10, 2017 11:25 pm

A: 5 reps 120 kg (focusing on low back/spine stability throughout the movement)
SHSPU 14/14/13/13 (have to work more on ROM in the last inches)
B: 7+4

JT
JT
April 10, 2017 8:35 pm

Deadlift at 365 and 13,13,14,10 on handstand push-ups
6 rounds plus 11 makeshift kbs. Had a 50 lb screw on weight dumbbell

Ryan Bliss
Ryan Bliss
April 10, 2017 8:31 pm

Deadlift 205lbs x 5 each round
HSPU 16/18/14/12

24kg kettle & 45 SU
7 rounds + 2kb

Chad Evans
Chad Evans
April 10, 2017 8:31 pm

A) Deadlift
250,275,275,275
First time deadlifting in a year. Felt really good.
HSPU
13,13,14,14

B) 7 rounds

Stephanie piche
Stephanie piche
April 10, 2017 6:47 pm

Deadlift @155lbs
Hspu 15/13/10/10

B) 5 rounds + 7 KB swing

Kyle Gentry
Kyle Gentry
April 10, 2017 6:03 pm

A. Deadlift all at 295….should have gone heavier
Strict HSPU 21/22/18/17

B. As Rx 8 + 36

TS T
TS T
April 10, 2017 5:25 pm

A. 245+5strict/2kip
275 + 5/5
275+5/6
275 + 5/4

B. No jump rope – sub parallette shoot throughs
4 plus 28 shoot throughs

Byron Patton
Byron Patton
April 10, 2017 4:59 pm

B) 8 + 11

Avery Hammett
Avery Hammett
April 10, 2017 4:15 pm

A.
DL- 225/315/335/335
HSPU- mix of Stricts and Kips-17/13/12/11

B.
6+15
@70lb Russian KBS( only one in garage) & DUs

K Moon
K Moon
April 10, 2017 4:13 pm

A. Felt good during warmup so I worked to a new 1rm of 410.
4 sets of strict HSPU: 22,17,12,13
B. 3rds+15 kbs. DUs slow but seeing some consistency

Skeeter
Skeeter
April 10, 2017 2:04 pm

A. Worked up to 355# x 4+F
B. Used 70# KB, 6+11.

Britt J
Britt J
April 10, 2017 2:00 pm

A. 215-5reps
215-5 reps
225-5
225-5

B. 5rds RX
Rope broke on rd 2 mid DU. Stopped clock to get new rope but not right away. Gym rope heavy wt.

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