For time:
1200 Meter Run
60 Calories of Assault Bike
30 Chest-to-Bar Pull-Ups or 20 Strict Pull-Ups
800 Meter Run
40 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups or 15 Strict Pull-Ups
400 Meter Run
20 Calories of Assault Bike
10 Chest-to-Bar Pull-Ups or 10 Strict Pull-Ups

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Shhhh stop complaining
Shhhh stop complaining
April 27, 2023 3:20 pm

You guys want warm up, go join Mayhem, HWPO, or Josh Bridges PayHim. Otherwise, quit complaining about free programming

DJP
DJP
April 27, 2023 1:42 pm

41 minutes flat

Jeremy Hammock
Jeremy Hammock
April 27, 2023 12:37 pm

A.
5×10 db bench 70’s
5×10 single arm db row 70
5×8 incline 185
5×10 that rows 2 plates

b. Half murph
800 run
10 rds of
5 pull-ups
10 pushups
15 air squat
800 run
18:02

I personally love the warm ups. It challenges me to try new things or get out of a funk on movements. That is one of the reasons I love following this program. I don’t always have time to warm up or fully complete the workouts. But as a whole I’ve enjoyed the information. Thank you for all that you do and God bless!

Courtney (she/her/hers)
Courtney (she/her/hers)
April 27, 2023 10:57 am

Took some inspiration but lightened the load today, deadlifts got me yesterday. Also, very grateful for the staff that develop this programming and post these workouts every day (and also post those excellent explanatory videos). The vision for programming is a lot more work than any of us see, and certainly more than we can do on our own. I’m happy to put together my own warmups, it takes all of a few seconds to come up with mobility and cardio to support the day’s plan. If you need inspiration, head over to catalyst athletics or read Becoming a Supple… Read more »

Last edited 1 year ago by Courtney (she/her/hers)
Kendall Berman
Kendall Berman
April 27, 2023 8:54 am

39:55 C2B RX

Joseph
Joseph
April 27, 2023 8:02 am

Lots of people looking a gift horse in the mouth. We are getting a free program and everyone is acting like it is mandatory that they give it to us. Thanks to the Invictus staff that post these workouts. I’ll take what ever you give me!

Mike Slagle
Mike Slagle
April 27, 2023 7:40 am

Done with 90, 60, 30 rower cals and strict pull-ups.
27:10

Runs felt slow but were all sub 8 min mile pace. I’m really happy with this performance after travel and busy days.

Jan
Jan
April 27, 2023 7:05 am

Please bring back the warmups.

Nate Brown
Nate Brown
April 27, 2023 7:01 am

34:02 strict PUs

Last edited 1 year ago by Nate Brown
Josue
Josue
April 27, 2023 6:24 am

38:53
C2B’s

Connor D
Connor D
April 27, 2023 6:23 am

Im missing the warm ups these days

Jean
Jean
April 27, 2023 5:42 am

28:32 Rx with strict pull ups

Logan Harris
Logan Harris
April 27, 2023 5:28 am

25:57 Rx w/ C2B
Also missing the warm-up!

GuillaumeS
GuillaumeS
April 27, 2023 5:02 am

Changed a bit the WOD (because I have a rower and not a AB, and because not convenient to run from my place):

200 DU
90 cal ROW
30 C2B
150 DU
60 cal ROW
20 C2D
100 DU
30 cal ROW
10 C2B

41:00

faiz_nakshbandi
faiz_nakshbandi
April 27, 2023 4:33 am

26:28 “strict c2b”

Candy Olkey
Candy Olkey
April 27, 2023 4:33 am

A – For Time – 36:43
1200m Run – TM 6:56
60 Cal AB – 7:20
20 Strict Pull Ups – singles
800m Run – TM 4:45
40 Cal AB – 5:33
15 Strict Pull Ups – singles
400m Run – 2:20
20 Cal AB – 2:42
10 Strict Pull Ups – singles

Steven
Steven
April 27, 2023 4:04 am

28:15
C2Bs

Antonio Galvañ
Antonio Galvañ
April 27, 2023 12:18 am

Hi! Is there no warm-up already?

Thanks!

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