“Mind Muscle” Oblique & Hamstring Prep

Followed by…

“Mind Muscle” Thoracic Iso Holds

Followed by…

Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 10 reps @ 2011 tempo

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 20 reps quickly


*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed

Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)


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
60 Second Downward Dog Stretch
30 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Alternating Pigeon Stretches
30 Second Side Plank each side
30 Seconds of Single Leg Hip Bridges each leg
Rest 30 seconds

When the running clock reaches 20:00, perform the following…

Every 90 seconds for 18 minutes (3 sets of):
Station 1 – 45-60 Seconds of Alternating Single-Leg Squats
Station 2 – 30 Seconds of Single-Arm Floor Press each arm
Station 3 – 45-60 Seconds of Tempo Russian Twist @ 1111
Station 4 – 60 Second Wall Sit

Single-Arm Floor Press – Substitute 30 seconds of Right Arm AND Left Arm Forward Push-Ups Each

When the running clock reaches 42:00, perform the following…

As many rounds and reps as possible in 8 minutes of:
10 Alternating Dumbbell Snatches
10 Burpees Over the Dumbbell
11 Alternating Dumbbell Snatches
11 Burpees Over the Dumbbell
12 Alternating Dumbbell Snatches
12 Burpees Over the Dumbbell
…and so on for the duration of the 8 minutes.

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Janelle Winston
Janelle Winston
April 7, 2021 8:29 am

A. 135, 160, 190, 205, 235, 245

B. 13:54 – had to put the kettle bell on my shoulders because of my elbow and it was easier. 🙂

Luke Tipton
Luke Tipton
April 6, 2021 9:03 pm

A. Deadlift
8×205, 6×245, 4×285, 2×305, 2×345, 2×350

B. 3 rounds in 13:40
80 DUs
53 kb swings 24kg
27 reverse lunges w/ in goblet hold 24kg
Tried to do the same amount of work with the lower weight kB.

April 6, 2021 8:50 pm

Yeah…RX that wasn’t happening today.
B. 3rds. ~ 200 Singles, 16kg, 20 minutes.

April 6, 2021 5:34 pm

Holy Kettlebell. I only set the timer to go to 15. Turns out I needed more time!

April 6, 2021 5:10 pm

No grip for deadlifts due to multiple tears from Cindy.

So 5k row (first time ever) 19:01. Inspired by mike.

30 GHDs

Workout was done with a 53# KB
All DU unbroken.

Mike Slagle
Mike Slagle
April 6, 2021 5:56 pm
Reply to  Mugu

That’s a killer first 5k time! Well done!

I hope your hands heal up well.

April 6, 2021 6:01 pm
Reply to  Mike Slagle

Thanks man. I’m tall. So rowing isn’t terrible haha

Logan Harris
Logan Harris
April 6, 2021 4:52 pm

A. 215#,255,295,320,360,385
B. 14:32 Rx (KBs: 25/15,25/15,17/13/10), DU were a struggle today – lots of breaks on first 2 sets)

Last edited 11 days ago by Logan Harris
April 6, 2021 3:36 pm

A. Deadlifts

B. I was very scared about doing this… I get very tired during double unders and after 20, I’m done. And the KBs at 53#, American style, requires me to winding up a couple half swings to get up there. So this is what I did –

3 rounds for time;
80 DUs
40 KBS 53#
20 reverse lunges with 55# barbell on my back


That was very scary for me, but I still went for it.

Janelle Winston
Janelle Winston
April 7, 2021 9:28 am
Reply to  Viv

Invictus does recommend using the hybrid swing which is to eye level and not going all the way up. If you do a search for kettlebell swings on this site, an article should pop up explaining why. Good job getting through a TOUGH workout!

April 7, 2021 9:49 am

Thank you for letting me know Janelle. I wasn’t sure, because I didn’t research and in the past I have seen where it is specified that it is a Russian swing vs all the way up. That makes a lot of sense, and now I know for next time. That would have saved me a lot of time. 😬

Anika Tipton
Anika Tipton
April 6, 2021 12:20 pm

A. 8×135#/6×165/4×195/2×205/2×235/1×250
B. 13:36- full disclaimer, I rested the kb on my shoulder during the lunges 🙊

Janelle Winston
Janelle Winston
April 7, 2021 9:28 am
Reply to  Anika Tipton

Me too! Fast time!

Candy Olkey
Candy Olkey
April 6, 2021 12:00 pm

Great WU!!
A. Deadlift – based off 250#
125×8, 150×6, 175×4, 190×3, 215×2, 225×1

B. 3 Rounds for time – RX
80 DU – 4 trips / 3 trips / 1 trip
40 KBS – UB, 26/14, 28/12
20 Alt Rev Lunges – 10/10 all rounds
14:44 (round times 4:30 / 4:55 / 5:19)

***How do you get the blood and puss out of a blood blister on the hand from doing 93 strict cindy pull ups…heavy KBS!! 💥😂

Logan Harris
Logan Harris
April 6, 2021 4:53 pm
Reply to  Candy Olkey

Lol, gross but I get it. Nice work Candy!