A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
A. Done – no rope did towel pull-ups in L-sit
B. 42/42/42, 5/5/5 , 6/6/6 (HSPU and PU all with 3-5 sec slow neg)
I suck at HSPU. Towel pull-ups smoked my grip
TodAy my 16yo daughter asked me to go workout with her at the Y?
Huh?
Ok, great. She almost never works out specially with me.
We Incorporated as much of today’s Invictus workout as possible.
Plus sums leg raises and dips. They actually have a couple rowers to.
Big fun. Yeah
A.
Done scaled heavily
B.
Two rounds completed
105 cal row
32 Strict hspu
20 Strict pull-ups
A1. 12 l-sit pull ups
A2. Got a few 10+ sec holds overall. Most were much shorter!
A3. 15 tuck roll to sit. Kinda… Those are tough!
B. No rower. Did 600m runs in 2:30 each round.
Run/20/16
Run/22/16
Run/21/16
Screwed up A did 3 min of each station and then realized it said 3 min for all. Then switched to 1 min
A1. 3/1/1/- skipped last one shin is tore open from first 3 sets
A2. With partner 50-30sec/45/40/45
A.3 15/15/15/15- tuck to feet on floor butt lift
B. Subbed L sit press at 30#for hspu
Rd1 -46/12/6
Rd2 -43/12/7
Rd 3- 41/12/7
Excited about the PU. They were all singles but I thought I lost strict but they were there today!!
Rereading it – I messed up as well – read it as 3 minutes at each station x 2
Exactly! My husband looked at me when I said I had to do 3 min a free HSH and said are you sure… I think you need to reread!! Ugh
Put me down for the same mistake.
A. No rope so 12 L-Sit Pull Ups
Handstand hold practice
Complete
B. Only time for 2 rounds:
63/62
18/20
15/12
Rope: 15ftx4 (soccer shin guards!)
Handstand hold: needs work about 10s on 10s off
Rock/sit: had to put 25# plates under my hands to elevate.
B. Much worse than it looked!
62/21/18
59/21/16
59/18/14
awesome job man
Thanks! Your rowing was strong today!
Solid.
A.1) Rope Climbs – 2 ascents in each round
A.2) Used a box to assist the shoulders and just focused on accumulating as much time as possible
A.3) I wasn’t really able to perform the sit so I focused on doing the rock very controlled
B) subbed strict pull ups for seated pullups (using a barbell on a rack) and used 2 abmats in the HSPU. I’m getting the hang on the pacing for calories in the rowing instead of going for distance
54/10/7
56/8/7
56/9/9
Finished with Mic-Hell’s Plank Challenge, it was all I thought it would be ?
amazing work! I didn’t go through Mic-Hell’s today, that means tomorrow I have no excuse 🙂
A1. 4 – 9′ legless rope climbs (started seated)
A2. Free Handstand Holds – 2 x 45s on/45s rest (best this has gone)
A3. Tuck Rock to Sit – 15 reps UB (tough by the end)
B. As Rx (third round was a test)
Row: 60/60/60
HSPU: 21/21/18
PU: 12/9/9
Way to stay consistent on the Row. I faded quick in the 2nd round.
A. 1. Did 12 L pull-ups. (6-3-3, 4-4-2-2)
2. Tried to fill as much of the 3 minutes with a HS hold against the wall. Need to get better here!
3. Tuck sits–rough! Had to bend my knees and use my fists to get enough clearance. More work here.
B. Rx. 53-15-10/52-16-8/52-15-9. Good burn.
A. in the tuck sits I was barely able to lift my feet off the ground!
Gymnastics Wod, Session 2 Level 1
B. subbed SHSPU for Downwarddog PU
53, 20, 8
55, 23, 8
57, 24, 9
you managed to get the feets off, that’s a huge accomplishment in and of itself; my partner and I really struggled on this
well, I tend to be optimstic, “barely” was more like 0.001mm 🙂 Seeing Travis’s Video I could only think “what’s wrong with me?, it seems so easy!” 😉
A. Done, struggled to do it in 3 mins
B. 59cal 12 12
63cal 12 7
56cal 12 9
Tactics all over the place in that last one but a great burn
A:
Rope Climb subbed for Kipping Pull-Ups
Handstand Hold subbed for One-Arm DB Press 15kg
Tuck Rock to Tuck Sit subbed for Negative Sit-Ups
1) 12+8 / 14+6
2) 12+8 / 14+8
3) 15 / 15
B:
3mins of Rowing subbed for 2mins
Strict Handstand Push-Ups subbed for Chest Dips
1) 30cal / 32cal / 31cal
2) 10 / 12 / 12 (I did only unbroken reps)
3) 10 / 9 / 5
Why only 2 minutes of rowing? Just curious about the sub.
I don’t feel well for a few days, so I decided to shorten it 😉 But now I’m feeling better 😉
A. Wow lots of things I’m not good at. Got 7-8 L sit pull-ups and struggled through the tuck sits. Did some handstand holds and then walks, and I have to say huge improvement there. Got to finally be able to hold/walk for 8-10 seconds with some control and consistency.
B. Ran instead of rowed.
About 700m on run.
15-18 HSPUs
10-12 PUs
Congrats on the handstand improvement!
Just realized I misread part A. Did 3 rounds every 2 minutes. Probably a good idea. Still very difficult for me.
Dude, that’s even more impressive
A. done
B. Row: 52-53-53
Shspu: 1 rep each round then added L seated db shoulder press 35#: 5-8-8
Spu: 10×3
Good call with the L-seated shoulder press.
I do not count with a rowing machine in my Gym, What can i do instead of 3 min max calorie rowing. Thanks again for any help
do you have a bike?
i do not. Do you think doing as many reps of DU will be a good substitute.
You mean 3′ DU? That’s probably too much (for me, at least). Rob Flynn ran the 3′ as fast as he could, that’s also pretty hard! What about a very fast 400m run?
Thanks for the help, I might run as fast as possible during 3 min.
Double-unders is a good sub IF you can go for most of the 3-minute time domain without resting.
I’ll remember that!
I just ran 3 min. as fast as I could. Plenty terrible.
What about doing as many reps of DU ? will that work?