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
You guys want warm up, go join Mayhem, HWPO, or Josh Bridges PayHim. Otherwise, quit complaining about free programming
41 minutes flat
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!
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 »
39:55 C2B RX
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!
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.
Please bring back the warmups.
34:02 strict PUs
38:53
C2B’s
Im missing the warm ups these days
28:32 Rx with strict pull ups
25:57 Rx w/ C2B
Also missing the warm-up!
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
26:28 “strict c2b”
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
28:15
C2Bs
Hi! Is there no warm-up already?
Thanks!