Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

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Bryan
Bryan
September 5, 2015 7:12 am

A. Bryan & Christy – 3 rolls to candlestick/handstand walk x 30’/tuck hold x 45sec.
B. Bryan (run) – 33, 31, 31. Christy (run) – 22, 22, 22.

Kyle Swinford
Kyle Swinford
August 14, 2015 10:27 am

A. Muscle-Ups 12-12-11; Handstand Wall Runs 15 taps/side; L-Sit acc. 30sec
B. Rx: 37, 31, 33

Amber Nollen
Amber Nollen
August 12, 2015 8:31 pm

A: Did banded bar muscle ups, with starting from dead hang and trying to just use the band for its assistance, not momentum. 5 reps each round
Handstand walk: 3 steps is my max right now, did some wall runs too.
L-sit hold on parallettes: Held 35 sec at a time the first round then it was a struggle to hold 15 at a time!

B: Did my airdyne “equivalent” 1:35-1:40 each round. WB were 20 21 21

Todd E.
Todd E.
August 12, 2015 7:26 pm

Basketball game today! I’ll hit the progression work this week though, definitely need it!

Josh
Josh
August 12, 2015 5:58 pm

Did the workout from yesterday, 11 Aug.
A. 185#x5 Bench and 50#x20 DB Rows
B. 4+30 Rx with 400m runs instead of 300m
Probably going to start mixing more track work in. I have gotten noticeably stronger but my running has gone down the train.

Bz
Bz
August 12, 2015 3:35 pm

A. Mu-8,6,6.. Hs walks in a couple sets.. L-sits done on rings broken up in 2 sets
B. Rows + 30-27-23 wall balls

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Michele Vieux
August 12, 2015 4:40 pm
Reply to  Bz

Nice work, B!

Jared Stokes
Jared Stokes
August 12, 2015 3:24 pm

A.
Muscle ups: 10, 8, didn’t do MU the last round b/c I ripped my palm on the last set
HS walk: progressions
L-sit hold: accumulated 30 seconds
B.
400m row
26, 27, and 28

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Admin
Michele Vieux
August 12, 2015 4:40 pm
Reply to  Jared Stokes

Noooooo! How bad is the tear? Do you know how to take care of it?

Ryan Smith
Ryan Smith
August 12, 2015 2:37 pm

Still a day behind. Made up yesterday-
Bench 195# x 6 reps
DB row 55# x 20 reps

Knee bothering me from yesterday’s cleans so modified to:
15:00 amrap
20 kb swing 53#
10 kb strict press 53# (5 ea arm)
25 cal assault bike

3+ 35 (5 cal)

Mentally wasn’t in it today. Didn’t have the drive-

Bryce Smith
Bryce Smith
August 17, 2015 9:46 am
Reply to  Ryan Smith

You will have days like that, but the bottom line is you got in the gym and got some work done, Rest up that knee and you will have an opportunity next week to retake some fun workouts.

Leslie A
Leslie A
August 12, 2015 1:24 pm

A: 5 roll-to-candlesticks + 4 low-ring mu progressions
10 meter wall runs
L-sits: 45 sec’s cumulative, 10-15 sec at a time

B: 400 m run
1) 1:40, 27 wall balls, #14
2) 1:37, 24 wall balls
3) 1:37, 25 wall balls

Bryce Smith
Bryce Smith
August 12, 2015 2:15 pm
Reply to  Leslie A

Great consistency on those wall balls Leslie!

Matteo Kravczyk
Matteo Kravczyk
August 12, 2015 12:30 pm

A: 1 Muscle-Ups = 3 pull up+4dip
A1) 2+1PU/10xHS wall walk/L-sit hold 30sek
A2) 2+1 / 10 / 20sek
A3) 2+1 / 10 / 15sek

B: 400m Row / wall ball 10 kg @ 40 / 40 / 39

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Admin
Michele Vieux
August 12, 2015 12:41 pm

Awesome job, Matteo!

Matteo Kravczyk
Matteo Kravczyk
August 13, 2015 2:47 am
Reply to  Michele Vieux

I have no the ring, only door bar because I do not have to do Muscle-Ups 🙁 so far converting into 1 Muscle-up on 3 chest to bar puul-up + 4 strict dips . you have any other suggestions for a substitute for Muscle-Up ?

Bryce Smith
Bryce Smith
August 12, 2015 2:15 pm

great wall ball scores! That is big time Matteo!

Matteo Kravczyk
Matteo Kravczyk
August 13, 2015 1:28 am

I have no the ring, only door bar because I do not have to do Muscle-Ups 🙁 so far converting into 1 Muscle-up on 3 chest to bar puul-up + 4 strict dips . you have any other suggestions for a substitute for Muscle-Up ?

Erik - Stockholm
Erik - Stockholm
August 12, 2015 11:24 am

Extra. Hatch squat cycle (W4 D1)

Reverse order due to lack of space.
B. 32 – 30 – 31 (row, 9kg WB)

A1. 0 (3 attempts) – 0 (2 attempts) – 1 (yey!!!)
A2. Handstand hold and one or two steps
A3. Broken up into tiny tiny pieces…

A LOT of weaknesses for me on this day…

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Admin
Michele Vieux
August 12, 2015 12:41 pm

Squats to wall ball! Wowzers. 🙂

Patrick
Patrick
August 12, 2015 9:03 am

Lacked time . B only
29 -33-36 row’d all in under 1:18

Jeremy R
Jeremy R
August 12, 2015 9:23 am
Reply to  Patrick

Nice work Patrick! That is a great row/WB combo!

Patrick
Patrick
August 12, 2015 9:37 am
Reply to  Jeremy R

Jeremy , to say that was in my wheel house is an understatement. I’m 1- a rower , 2- the row coach at my box 3 – 2m tall so I like wall balls

Forgot to mention I used a 30lb ball

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Michele Vieux
August 12, 2015 12:41 pm
Reply to  Patrick

30#! Whoot!

niqlas
niqlas
August 12, 2015 8:46 am

A. As rx
B. 400m row, 35+33+33
Cant feel my legs right now.

Jeremy R
Jeremy R
August 12, 2015 9:23 am
Reply to  niqlas

Killing it Niqlas!! Nice work.

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Admin
Michele Vieux
August 12, 2015 12:40 pm
Reply to  niqlas

Nice, Niq!

Pär Fransson
Pär Fransson
August 12, 2015 8:18 am

A. 3 Candlestick rolls, MU Progressions
10m HSW Unbroken. L-sit. This is a killer! I can´t straighten my legs out. Hold for 10-15 sec.

B. 400m Row 22,25,25 with 9kg ball

Jeremy R
Jeremy R
August 12, 2015 9:24 am
Reply to  Pär Fransson

L-Sit are torture, are they not!!! It is amazing how a simple hold like that will crumble the soul! Nice work on B!

Pär Fransson
Pär Fransson
August 12, 2015 12:26 pm
Reply to  Jeremy R

Haha yes! Terrible.. Need to do them more frequently i guess…

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Admin
Michele Vieux
August 12, 2015 12:40 pm
Reply to  Pär Fransson

Great job, Pär!

Jeremy R
Jeremy R
August 12, 2015 7:44 am

A. did candlestick/progressions. I can do MU but I don’t have a tree or structure high enough to put rings on… I need to work on that.
10m of hand stand walk, no consecutive, but in total
L-sits on the rings, cumulation of 45 sec. could do for 15 secs then had to break.

b. run + 25, 36, 39 WB 20#. First round the dog was with me and had to stop and poop… Lost a few seconds on that round.

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Admin
Michele Vieux
August 12, 2015 12:40 pm
Reply to  Jeremy R

You could always come visit us on muscle-up day…

Kyle J Smith
Kyle J Smith
August 12, 2015 7:21 am

A. 3 jumping MU. 1 min HS practice. 3×15 sec h-sit.
B. RX Run 25. 24. 25.

Jeremy R
Jeremy R
August 12, 2015 9:23 am
Reply to  Kyle J Smith

Nice work Kyle. Super consisten as well!

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Michele Vieux
August 12, 2015 12:39 pm
Reply to  Kyle J Smith

Yeah Kyle!

Chris M.
Chris M.
August 12, 2015 6:58 am

A. Muscle-Ups 6/3/1
Handstand Wall Walk (first time – much more challenging then static hold)
L-Sit 3×15 w/ 30s rest between

B. 400m Row + 35/35/35 (20#/10′)

… humbling this morning – second and third rounds of MU was a collection of failed attempts …

Jeremy R
Jeremy R
August 12, 2015 9:22 am
Reply to  Chris M.

Holy consistency batman! Nice work.

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Admin
Michele Vieux
August 12, 2015 12:39 pm
Reply to  Chris M.

Nice work, Chris.

Greg
Greg
August 12, 2015 4:32 am

Today marks the 1 year since I began following Invictus programming. I did a throwback to 8/12/14, my first Invictus workout:
AMRAP 8
10 pullups
15 thrusters (95/65)
30 doubles
8/12/14 score: 2+10 Rx
8/12/15 score: 3+8 Rx (I was at the 2+10 mark with 2:45 left). These thrusters crushed me! Happy with the progress over the last year. Thanks for the programming!

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Admin
Michele Vieux
August 12, 2015 5:04 am
Reply to  Greg

Woo hoo! Way to go Greg! All your hard work and consistency is paying off!

Chris M.
Chris M.
August 12, 2015 6:53 am
Reply to  Greg

Congratulations Greg – good call on the retest – nice work.

Jeremy R
Jeremy R
August 12, 2015 7:45 am
Reply to  Greg

Nice work Greg!!! We started following Invictus about the same time. I am right at the one year mark too!!

Cj Martin
Admin
Cj Martin
August 12, 2015 8:16 am
Reply to  Greg

WOW! That’s so awesome Greg! Great to have the comparison and good on you for keeping track of your start date to measure progress. This is a great indicator that you’ve been putting in hard work consistently. Well done sir!

Adam Björn Delfalk
Adam Björn Delfalk
August 12, 2015 2:06 am

A. Muscle-ups 8,8,8 unbroken Handstand walk 1,2,2 attempts, L-sit done!
B. 400 m Row + 39,37,37 Wallballs

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Admin
Michele Vieux
August 12, 2015 5:04 am

Nice work, Adam!